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HR Training Zones / Base Training.
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Assuming my Maximum Heart Rate (MHR) is 220 & my average resting HR is 48 (ARHR), the following equation and training zones should apply to me:
MHR (220) – ARHR (48) = 172, percentages of 172 for HR HR thresholds for the training zones in brackets
50-60% (86 – 103 BPM) Recovery sessions
60-70% (103 – 120 BPM) Fat burning
70 -80% (120 – 137 BPM) Steady state training
80 - 90% (137 – 154 BPM) This intensity can be held for about one hour in competition (?)
>90% Short distance races (>154 BPM) - sprints etc
Questions
1) Is my application of the formula correct?
2) For base training do I use the 60-70% zone Fat burning?
3) These thresholds seem very low which is why I was originally confused and doubted my application of the formulae, for example last night on a very easy 7 mile run (9min miles+), I struggled to keep my HR below 140 and at times it went above 150 (hills) – this was very easy running, less than marathon pace. I also noticed that when walking the last mile (as I had a blister) my HR averaged about 110. There is virtually no way I can run and keep my HR below the 120 Fat Burning (base training threshold).
Or – should I be re-adding my 48 BPM Resting HR to the percentages to give the figures below, if I do they then seem a bit high.
50-60% (134 – 151 BPM) Recovery sessions
60-70% (151 – 168 BPM) Fat burning
70 -80% (168 – 185 BPM) Steady state training
80 - 90% (185 – 202 BPM) This intensity can be held for about one hour in competition (?)
>90% Short distance races (>202 BPM) - sprints etc
Im sorry if I seem a bit thick but im still confused (hence starting this thread), could someone be so king as to work out what my zones could be (cant believe ive a grade A in Maths – I must be getting old).
dunno if it was 'the knock' - the symtoms were described in detail (ie mild cardiac drift, constant speed) - it wasn't particularly unpleasant, so maybe it wasn't 'the knock' at all. i've been doing a couple of 20 milers and a longer run, usually about 25, all winter, with never any worse symptoms than that (it getting a bit harder at the end, as evidenced by a slight drop in speed at constant HR, or a slight increase in HR at constant speed)
i've done 20 milers on just flat pepsi max, with very similar results... just i started eating something after someone told me i could have a heart attack if i didn't!
yes re tea coffee - i usually use flat pepsi max instead of water, and l-carnitine
1) somebody told me i risk heart attack by not eating on 20 mile runs... which might be ********, but i dont want to risk it
2) fat burning can only provide a finite amount of energy, and even in the best trained athletes its capped at around 70% - without carbs, the rest comes from lean tissue by glycolysis, which aint good
l-glutamine supplementation (especially immediately post run) is supposed to help counter lean tissue loss
I think 17/18 miles is prob near the limit without extra energy taken in. They talk about the wall being at about 20 miles don't they, so you need the gels before you get to that point.
one was Glen - and he has a bears so he must be taken seriously
anyway - i see no issue with eating 600 calories due to '2' anyway... assuming one burns 100 calories a mile (i'm heavier than average so its slightly more i'd guess) then 20 miles gives you 2000 calories - plenty of room to burn fat, especially if its three times a week, and that's before the cycling!
the only downside is it costs a fortune in batteries training on unlit country lanes in the dark (head torch/mp3 etc)
although he might have bears as well, not for me to speculate
I then eat a carbo bar and go off on my 2hr run and maybe take a couple of gels toward the end of the run.
This seems to work fairly well for me though i have used this through-out the winter so my body wont crave to much food
Carl, 220 minus your age is not accurate enough to get your HR zones
how are you handling 'periodisation' for austria?
i was planning to carry on doing mega miles aerobically (3 or 4 hours a night) running and cycling, with swim and gym in the daytimes, and then throw in speedwork from mid march
how are you organising yours, out of interest?
Im going to have to carry the fitness over to my preperation for Austria which should'nt be a problem!
the gist was that anaerobic stuff takes three months or so to get back, and mega aerobic stuff for the rest of the time is arguably the best way to go
so i've been doing that since mid-october
will be interesting to see how it goes when i start putting the 'quality' work back in
The term 'big strong heart' comes from the fact that the right atrium of the heart increases in size due to low level exercise(big) and it becomes strong from what you would say was 'quality'(speedwork) exercise. Strong is the thickness in the walls of the atrium.
It is difficult to train the heart to become big if you are training hard at the same time (making the heart strong)
(cougie desperately tries to remember his O-level Biology drawings. Nope. All I can remember is the amoeba. Dot dot dot)
Although there is no such thing as a perfect estimate, there is a better formula for calculating max hr in runners. It's in 'Heart Rate Monitor training for the Compleat Idiot'. You can get it from Amazon, but note the spelling of COMPLEAT.
Anyway, using that calculation (205 minus half your age), your max hr is 188
Now subtract your resting hr
188-48=140
now we multiply 140 by the %
so 140 x .6 =84
140 x .65=91
140 x .7 =98
140 x .75=105
140 x .8 =112
140 x .85=119
140 x .9 =126
140 x .95=133
finally, to get your zones, add your resting hr on again.
Your zones are as follows
60-65% 132-139 bpm
65-70% 139-146
70-75% 146-153
75-80% 153-160
80-85% 160-167
85-90% 167-174
90-95% 174-181
Just to throw a spanner in the works, some people have an actual max hr which is up to 20bpm different from the formula calculations, so it is advisable to do a max hr test- mind you, I haven't got round to doing one yet!
its like saying 'the common belief that everybody is 5 foot 8 is patently silly - actually men are all 5 foot 10 and women are all 5 foot 6'
Although I haven't done a max hr test, I do need to get round to one soon. If anything, I'm beginning to suspect that my max hr may be lower than the one I got from the formula, as I have only got within 10 beats of it once, and that was during a race, when I was really pushing it.
Ive had a max test and it was 17 beats lower than the 220- your age C..p!!!!
Unless Sally Edwards offers a service where she comes round to your house with the equipment required?!!
A Lab!!!!!!
Sillier title for a mag too. Read the bike review in there this month - they talk of rubbing the bikes ears on the road through sweeping bends or summat. What the heck is that all about ? Nutters.
Deffo recommend Pete Reads blue book.
I think it tells you how to do a MHR test in there.
Anyway Peter Reid is the Man!!
Mmmm!! Cant think why i said that? but he is bloody fast!!!
That guy who tests the bikes in 220 does seem like a dork! Im gonna have to ask my friend who is a Pro all about him?!
I think it says in there somewhere that he is a former National Champ!!
c'mon you mean you all don't stroke them too...
and feed then sugar cubes and carrots etc...?