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Training Intensities and Using your Heart Rate Monitor.
I thought maybe I should expand on yesterday's tweet about heart rate and training intensities.
Most of us spend far too much time in Zone4 and 5 than we should be
#RunBetter
I thought maybe I should expand on yesterday's tweet about heart rate and training intensities.
Most of us spend far too much time in Zone4 and 5 than we should be
#RunBetter
Most of our heart rate monitors use the default 5 zone scale based on percentages of Max Heart Rate
Zone1 = 50 -60%
Zone2= 60-70%
Zone3= 70-80%
Zone4= 80-90%
Zone5= 90-100%
There are of course other heart rates scales and they don't work with Max HR
#RunBetter
Zone1 = 50 -60%
Zone2= 60-70%
Zone3= 70-80%
Zone4= 80-90%
Zone5= 90-100%
There are of course other heart rates scales and they don't work with Max HR
#RunBetter
The zones might seem clear cut in that there is a point where you cross over from one zone to the next but with training intensities, it's not that simple, there isn't really a specific point as such. Mainly because we're working on estimates.
#RunBetter
#RunBetter
Zone 1 is where you'll be having Brisk Walk to about where you break into a slow jog.
From the high end of Zone 1 to say about 65% max HR is where you have an very easy Jog.
Which you can use for recovery between intervals.
#RunBetter
From the high end of Zone 1 to say about 65% max HR is where you have an very easy Jog.
Which you can use for recovery between intervals.
#RunBetter
65% - 75% max HR
This is where you ldeally want to be for most your Runs, this is your Easy Pace for the typical Easy day.
The pace is actually slower than what most of us think is Easy.
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This is where you ldeally want to be for most your Runs, this is your Easy Pace for the typical Easy day.
The pace is actually slower than what most of us think is Easy.
#RunBetter
75%-85% max HR
This is your Moderate pace.
The upper end of this range just about coincidence with your Marathon Effort, some programs call runs in this intensity Steady State Runs or Marathon Pace.
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This is your Moderate pace.
The upper end of this range just about coincidence with your Marathon Effort, some programs call runs in this intensity Steady State Runs or Marathon Pace.
#RunBetter
85%-92%
This is Lactate Threshold Intensity.
This is the intensity where you run the traditional Tempo Run or Lactate Threshold (LT) Run.
It's a Hard pace but still comfortable enough to keep it up for a long while.
#RunBetter
This is Lactate Threshold Intensity.
This is the intensity where you run the traditional Tempo Run or Lactate Threshold (LT) Run.
It's a Hard pace but still comfortable enough to keep it up for a long while.
#RunBetter
95%-100%
This is your VO2max training zone.
Ideally this is where you do your longer intervals (3 - 5minutes) to work your Aerobic Capacity(VO2max)
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This is your VO2max training zone.
Ideally this is where you do your longer intervals (3 - 5minutes) to work your Aerobic Capacity(VO2max)
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>100%
This is the max Intensity you can train,
Ideally this is where you do your short intervals (30-90secs) where you work your anaerobic system and your muscles to tolerate the effects of high speed runs.
#RunBetter
This is the max Intensity you can train,
Ideally this is where you do your short intervals (30-90secs) where you work your anaerobic system and your muscles to tolerate the effects of high speed runs.
#RunBetter
For shorter intervals HR becomes impractical to monitor as you're running because they're too short and by the time you're done your HR hasn't reached where it should be what is called Cardiac lag
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#RunBetter
Most watches will give your Max Heart Rate after setting them up but you can go on Google and look up the different Heart Rate formulas, the most common is the 220-Age =Max HR
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#RunBetter
These are guidelines after all, you can play around a little once you get comfortable with them, the important thing to always remember is what you want to get out of your workout and how your body responds to it, but always stick to the basics.
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#RunBetter
Sometimes your Heart Rate will spike for no apparent reason even though your effort is constant, that known as Cardiac Drift. It commonly happens on your longer runs, it usually comes back to where it's supposed be after a while. You shouldn't worry much about it.
#RunBetter
#RunBetter
