I know there are loads of threads about this floating round but im a bit confused and want to confirm what fits best with my training regime re Marthon / Ironman Endurance.
What is the formula for calculating HR zones? Is it?
220 – age (34) = 186?
Ive got that bit ok I think but then get confused how to work out my training zones and what they are? Does the training zone % e.g. 65-75% MHR got from the 220 or 186 figure?
Should my zones be:
Recovery 60% MHR or less
Easy 60 – 70% MHR
Steady 70 – 80% MHR
Tempo / Hard 80 – 90% MHR
Could someone post an example at what heartrate zones I should be training, im particularly interested in the endurance building zone i.e. ‘easy’.
Many thanks
0 ·
Comments
Example, 32 resting 179 max 179-32 =147 is then divided by the percentage you want to train at, then add your resting HR. This then gives you the training Zone.
Im not sure of my max and am wary to tri it out on a treadmill due to niggling leg injuries, is a bike good enough to get max HR?
I know my resting is 43.
Thanks....
May be worth trying that on a couple of occassions to make sure you get a similar reading?!
Either will be a good enough indication for you though to work out your zones
Each zone is using differant fuels within your body, if you were training at 70-80% of your max HR then you would be using carbohydrate as the main fuel so considering you body only stores 45mins worth then you would'nt train at this level for more than that.
you must be ******* fast jeffrey
Maybe slightly less than 90% for a 50 though, but not much.
(but looking at the info on the Polar site - they agree with JLK.)
50-60% Recovery sessions
60-70% Fat burning
70 -80% Steady state training
80 - 90% This intensity can be held for about one hour in competition (?)
>90% Short distance races - sprints etc
I can see his point though. Unless you were taking on fuel, you'd get the knock, but it takes me more than 45 mins.
Recent Half Marathon - 90 mins and Average HR was about 85% of max. No refuelling enroute.
Not death!!
takes me 3 hours+ at 70%
I have a 19 beat range in all the zones, so 170bpm is a lot different from 151.
Still, HRM's are useful.
And Andy said bonk. (childish snigger)
more they run alongside each other, but in varying proportions depending on how long you've gone and how hard
eg fat burning and glycolysis both increase with time, but glycolysis also increases with intensity (fat burning not so much with intensity as you have a limit)
i do 'obviously aerobic runs' - say marathon pace plus 45 seconds, for 20 miles+, to train fat burning (and 'leg toughness' if you like)
intervals/hills as fast as i can maintain, three minutes intervals, for LT
pace runs for, er, pacing
that's it - good aerobic base + high LT = maintainable pace
none of this fancy zone stuff
same on the bike
If its higher than the percentage than you believe you are training at then you are using a differant system?
And yes i may be fast!!!!!!!!!!!
ie last night i ran 20.3 flat miles at 8:30 pace (pacing using timex GPS; 2 9.6 mile loops plus start and end bits)
HR drifted from around 146 at the start, to 138 - 144 for miles 2-14, then it increased at about 2 beats per mile fairly linearly to finish on 157
food was a boots carbo bar over the first 5 miles, and three powergels, so say 600 Kcals
....last night was a bit of a 'how is my 3:30 flm looking?' trial
....not too bad to say i haven't done any speed work
Eek !
I go out and do a 15m run with no food at all and get a similar reading and i feel this happens when i start to get fairly hot and a tad tired
i think it was classic bonking (or 'the wall' for our running friends) - aren't the tiredness and overheating symptoms rather than the cause?
i was mighty hungry, too, and cooked some fish when i got in, much to the annoyance of 'er indoors when the smoke alarm woke 'er up
You may feel cold though your working muscles are'nt!
Its sounds to me like you need to teach your body to burn fat! You ate all that and you still got the 'knock'?!
Drink some coffee or tea and then go out for a run (not quite that far to begin with)without food, maybe use a gel very late in the run. This may then teach your body not to rely on food to much?!!!