S B Coaches College
Tip of the Month
October 2007

Heart Rate Training

Finding Max Heart Rate (MHR)

After warming up run as fast as you can evenly for three minutes (ideally on a treadmill), then resting with 2-3 minutes of slower paced jogging, then repeating your three minute maximal run.  During your second run you should get a higher MHR.  Be sure to check your Heart Rate (HR) monitor throughout the run, as your HR may peak before the end.

1. To find your training zone use your MHR that you found from testing eg 206
2. Find your Resting Heart Rate (RHR) while laying still, soon after waking.  Ideally taken over a few days.  eg56
3. Subtract the resting rate from the maximum.  This figure is your working heart rate.  eg 206-56=150
4. Take whatever percentage of your working heart rate that you’re aiming for (eg 60% for an easy run eg 150x0.60=90) and add it to your resting heart rate eg 90+56=146.  The final figure is your personal target heart rate.

Sample sessions:

-         60% Recovery run – dead slow.  It may feel odd but it is important.  30-40 minutes.  Fat burning and re-energize glycogen stores.

-         60-70% Long slow runs – up to 65% the body is teaching itself to burn fat as fuel.  Anything from 1-3 hours.

-         70-85% Fartlek – speedplay (moderate paced runs with random fast bursts).  30-60 minutes.  80% improves lactic acid threshold.

-         70-85% Undulating route – peak at 85% on the climbs.  30-90 minutes.

-         85% Anaerobic threshold run (tempo runs) – this teaches your body to run hard for long periods.  Approximately 10-mile to half marathon pace.  Sample session: 1.5 miles at 60%, then 15-20 minutes at exactly 85%, then 1.5 miles at 60%.  85% Lactic threshold

-         85-90% Approx 5k-10k pace.  Sample sessions: 6 x 800m peaking at 90% in each rep; 5 x 2000m peaking at 85% in each rep.

-         95% Peak HR at 400M rep pace.  Sample session: 12 x 400m with 200m jog recoveries, making sure recovery heart rate drops to at least 70%.  Speed training.

Training heart rate 50-60% HR_max
Healthy Heart Zone 50%-60% Health Zone
2-5 (perceived exertion)
3-7 calories per minute
Great for recovery sessions.


Training heart rate 60-70% HR_max
Temperate Zone 60%-70%
4-5 (perceived exertion)
7-12 calories per minute

• Improves the heart’s ability to pump blood
• Increases the number of small blood vessels in your muscles
• Increases the enzymes in your muscles responsible for oxygen metabolism
• Increases the strength of your muscles, tendons, ligaments and bones
• Improves your endurance
• Burns fat as the body’s main energy source at this intensity
   

Training heart rate 70-80% HR_max
Aerobic Zone 70%-80% Fitness Zone
5-7 (perceived exertion)
12-17 calories per minute

• Also called the “steady state” because it’s the fastest pace you can maintain for long periods of time (for example, a competitive Ironman athlete will race near this intensity)
• Accustoms the body with a faster pace
• Improves endurance
• Begins to raise the speed you can maintain without building up lactic acid (your anaerobic threshold)
• The more fit you are, the greater the percentage of fat your body uses as fuel, enabling you to perform longer at this rate while preserving limited stores of glycogen

Training heart rate 80-90% HR_max
Threshold Zone 80%-90%
7-9 (perceived exertion)
17-20 calories per minute

• At this intensity, you begin to “go anaerobic” and build up lactic acid (reach your anaerobic threshold)
• Your anaerobic threshold increases along with your fitness
• This intensity can be maintained for about one hour in competition
  
   

Training heart rate 90-100% HR_max
Redline Zone 90%-100% Performance Zone
9-10 (perceived exertion)
20+ calories per minute

• Is only needed for:
  •   Sprint training
  •   Racing over short distances (track sprinters, short-distance swimmers)

Information found at:
www.polarusa.com

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