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Sleepless night...
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I have got out of my warm bed to post this because it's really bugging me!
Been using a HRM for a few months without really knowing what it was all about, an increase in trainning and enthusiasm has led me to read the mannual and now I am confused.
I have used the 220-age formula then 60% to 80% to get a target zone which comes out at 110 - 147. This is fine but I have previously just been looking at my average heart rate for each run and over the last couple of weeks (When I have been keeping a record) it has constantly been around 163 - I am happy running at this rate and can hold a conversation, so whats going on? am I a freak?
Help please.........
Been using a HRM for a few months without really knowing what it was all about, an increase in trainning and enthusiasm has led me to read the mannual and now I am confused.
I have used the 220-age formula then 60% to 80% to get a target zone which comes out at 110 - 147. This is fine but I have previously just been looking at my average heart rate for each run and over the last couple of weeks (When I have been keeping a record) it has constantly been around 163 - I am happy running at this rate and can hold a conversation, so whats going on? am I a freak?
Help please.........
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Comments
To calculate WHR, first measure your Resting HR, best done first thing in the morning, before you get out of bed and subtract this from your MHR. Calculate your percentages of WHR then add back the RHR to get your training zones.
So for example, MHR 183, RHR 43 gives WHR 140.
So 60% is (140x0.6)+43=>84+43=127
80% is (140x.8)+43=>112+43=155
This may not help you at all, and I'm sure others will be able to go into greater detail.
Sleep well and fear not, you're no more of a freak than the rest of us.
Z1 - < 60% = Recovery
Z2 - 60 - 70% Steady
Z3 - 70 - 80% Threshold
Z4 - 80 - 90% hard (10 mile race)
Z5 - 90 - 95% Dam Hard (10k race)
Z6 - > 95 short intervals and kiling yourself
Each training session should have a pupose - so choce the zone that meets the purpose
Will
I wore the monitor during a 10k race and recorded consistent readings in excess of 170bpm (95%) and peaked at 183bpm (>99%) at the end of the race.
Is it possible to have a significantly higher max rate than the 200-age thingy ? and if so, how do I determine what it really is?
there is a test you can do for max heart rate but it should be done under supervision...for safety and to leave you to concentrate on the effort of getting there. See your local gymn, running club or use a personal trainer. I have a book which details the test...I am in a hurry so will get back to you with detials later today
cheers
fergal k
read precision heart rate training by Edmund Burke...the page on self test is a bit long to to copy out, if you cant get the book let me have an email address and Ill try and scan the page in for you
cheers
Fergalk
much appreciated
Being absolutely hopeless faced with figures, I'm sleepless tonight!!
www.brianmac.demon.co.uk/coni.htm its called the conconi heart rate test
level 1 163-170 easy (longest runs)
level 2 166-173
level 3 169-176
level 4 172-179
level 5 175-182
level 6 178-185 very hard (only use for interval training)