Most runners tend to run according to how they feel. If you feel good, you will push the pace. This is a recipe for over-training and/or possible injury.
Heart Rate Guided training will allow for endurance gains and proper recovery between runs.
There are three main topics when discussing Heart Rated Guided training:
- Maximum Heart Rate
- Heart Rate Zones (1 to 5)
- Training Runs - Endurance, Tempo, Interval
How do you find your Maximum Heart Rate?
- 220 minus your age to find Maximum Heart Rate (example 220 - 40 for a max HR of 180 beats per minute). Age and Genetics will determine your Maximum Heart Rate. Fitness level has no bearing on this number.
- Resting Heart Rate - Before you get out of bed in the morning take your heart rate for 4 days. Use the average of these readings to establish your Resting Heart Rate.
- VO2 Max Testing - This is a test of your body’s maximum capacity to transport and use oxygen during maximum effort. VO2 Max testing will give you a true Maximum Heart Rate. This is a clinical setting on a treadmill with more of an accurate reading than the 220 minus your age estimate. These can be scheduled through McConnell Heart Health Center and Baseline Fitness for a precise individualized prescription of Heart Rate training zones.
- Zone 1: Active recovery
- Zone 2: Steady state aerobic long-distance training runs
- Zone 3: Tempo run - Introducing anaerobic component. Lactate produced but not overwhelming
- Zone 4: Interval I Anaerobic training
- Zone 5: Interval II Anaerobic training
- Endurance - Your endurance runs will cover 3 to 4 days of your weekly mileage. Long run, recovery runs. These runs should stay in zone 2. (without Heart Rate Guided training, most people mistakenly run somewhere zone 3)
- Tempo - 80% of Maximum Heart Rate, for a duration of 30 to 90 minutes. This should be comfortably hard (High zone 3 to high zone 4). This is conditioning the body to stay at or close to race pace.
- Interval - 90 to 100% of Maximum Heart Rate, for a duration of 30 seconds to 5 minutes (Zone 5). These are repetitive with an active recovery down to zone 1 between sets.
For more answers to your questions, please contact Dave Calvert at Fleet Feet Sports or Sean Huffman at Fit For Life Physical Therapy (614) 981-2065.