I know this may be an old chestnut which has been covered before but I have been guilty of too much effort and subsequent injury following speed work.
I have a heart monitor and have been encoraged to use it more effectively. It is said that 70% of MHR is ok for most running. So far so good?
I have just been out for a nice steady run (7 miles). I was concsious not to push it and felt really comfortable at 135-140.
My MHR is 182 but I have just read on the RW website that 70% of 180 is 127. At 127 it would feel like a real daudle. Plus, I would be out half the night. For interval work that makes 155 around 80%. Am I to beleive that I am supposed to run at 127. Coz I had better start walking!
What is the formula because I do not know many runners who run at that rate.
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you need to test it for yourself
MHR - the usual maths. 220 minus age (I get it, you just wanted to know how old we all are 182
Also 300mtr reps - to almost throwing up point somewhere mid third at 180. It felt fairly conclusive my MHR or perhaps I am just soft!
Same question - do others feel really too comfortable at 70%?
its individual
One lass on base training is comfortable at 180
yes"!
nope
well, my comfy training rate is 150
and my LT(done by practical means0 is 175
))))
I have a friend who runs at the club - he is a better runner than me but when I am at 160 he is at 185. I think his max is 200 - he did spend £100 on a VO2 max test. He also cannot run at 70%. To him that is 140 and he just cannot get that low whilst running - he is at a very slow in-efficient jog.
At a heart rate of 127 I cannot imagine enjoying a run very much, as I said it would be better to walk fast. By the numbers 70% is 127 but it no way feels like 70%. My heart is already at 25-30% when resting so jogging only a little bit more than doubles my heart rate of when I am sitting watching the fish swim around the tank. Maybe I should buy a book! I see there is an idiots guide to heart rate monitors - that must be the one!
the base traiing thing gets you used to that low HR slowly, and then builds you up
Your figures are about what I reckon -150 is just about enough for a good run and anything under 140 is nice and gentle. But it just dont figure with the advice we get!
Oh dear I do feel tired all of a sudden.
150 is a gentle jog for me
thats me formula HR
havent done a max HR test
But done a Had test
so know me lactate threshold
i think
was a while ago tho
I think I shall leave the HM at home tomorrow and get on the bike.
Night!
220-(0.7xage) which is is for you = 193
70% of this is about 135, which is waht you say you are comfortable at.
Hope this helps a bit.
Good luck
Paul
you really don't want to use any of the set formulae to calculate your max. HR as they have been known to be as far out as 15-20 bpm.
You need to do a max HR test. Find a decent length hill and do 3 to 4 reps up the hill hard with a slow jog back to the bottom. Towards the end of your 3rd or 4th rep you should reach your highest HR and should take this as your max. If on a run at some later point your HR goes higher than this you should use the updated figure for your max. HR.
Also work out your resting HR (best done first thing in the morning or when asleep as you are very relaxed and haven't started moving around then).
Once you have these two figures you can work out your 70% level with the following formula (70% refers to 70% of Working Heart Rate).
Resting HR + (Max. HR - Resting HR*0.7)
For example my 70% level is calculated as follows:
52 + (194-52 * 0.7) = 151.4 (I use 151 as 70% level)
Hope this is of some use Cat and presevere with the <70% training as this is a valuable tool to build any running base upon. I have been doing this for 3 months (having read John L. Parkers book "Heart Rate Training for the Compleat Idiot") and you find that you soon improve and you can start to run faster still keeping your HR under the 70% level.
Now your talking sense. I am glad someone knows what 70% actually means in real terms. That makes my 70% at 142bpm which feel much more like 70% than 127.
It took some time to get a decent answer but we got there. Thanks for the explaination. Now I can figure out all my percentages - Thanks!
It cuts through most of the complicated theories and makes everything very simple.
It also says very clearly that if you are on a recovery run, and you need to walk to stay under your Recovery Ceiling (70%), then you should walk. Running over it means you're not recovering anymore and you're burning glycogen - which means your next "hard" run will be a disaster.
The book also makes it clear that the first few weeks of using a heart monitor to regulate your easy sessions will leave you feeling frustrated and stractchy, but by following the rules you get fitter quicker and soon you able to do much more whilst remaining under the Recovery Ceiling.