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See also the calculators
below |
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See also Heart rate
monitor and races |
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By using the training tables we can
well appoint how hard we must run during the training. These times have been
also coupled to a certain heart rate. As extra control means we can use for this
reason also of a heart rate monitor. The heart gives inveterate information on
the situation of the body. Thus a raised resting heart rate can mean insufficient
recovery or give indications about rising infections. The heart frequency
is a good criterion for the intensity of the training effort, because there
exist a straight link between the heart frequency and the intensity. By means
of the resting heart rate, maximum heart rate and anaerobic threshold the correct
intensity can be appoint. By using a heart rate monitor you can get the
maximum effect of your training effort.
Tip: Does not forget to watch the
heart rate monitor calculators. After choice it is possible to change the heart
rate values with the scroll-knob or arrow keys.
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Determine of the different heart rate values.
Determine resting heart rate.
Determine maximum heart
rate.
Determine of the anaerobic threshold.
Determine running speeds by means of heart rate values.
By means of the anaerobic threshold.
By means of the maximum heart rate.
By means of the maximum and resting heart: Karvonen formula.
Some remarks.
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Determine of the different heart rate values |
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Determine resting
heart rate 
Take some days for standing up your heart
rate. The average is then your resting heart rate. The resting heart rate says
much about your condition too much, becomes this lower than you
condition progress. |
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Determine
maximum heart rate
These are independent of the training
situation! Decreases after the fortieth life year approximately 1
heart rate per minute per year. You must be well equipped and even not
little cold. |
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By means of a test
Method 1: Clinical test by a sport
doctor.
Method 2: Field test.
Normal circumstances: not much wind; temperature in any case higher than
20ºC.
Run 15 minutes slowly. Next 5 minutes intensively, the last 20-30
seconds in full speed (the best is hillock on). This is then the maximum
heart rate. |
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By means of calculation (less reliably)
Not really reliable. There can appear a
difference of +/- 15 heart rate.
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220 - age |
| Method 2: |
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Men: |
214-(0.8*age) |
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Women: |
209-(0.7*age) |
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Determine
of the anaerobic threshold
Decreases at worse of condition! Generally
the heart rate is at the anaerobic threshold for a trained person  ±175 (with a variatie between 150 - 190). |
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By means of a test
Method 1: One hour running in the same speed.
The average heart rate is then the anaerobic threshold. It is the
intention to run the kilometers/miles in the same speed. Therefore there
no tempo decline can take place.
Method 2: With lactate determine by using blood prick.
Because the heart rate is coupled to the production of lactate (lactic
acid) and also lactic acid quality strongly increases at exceeding the
anaerobic thresholds, can this threshold also be appoint by lactate
determine. This manner of determines must happen in a professional manner.
This is possible by a sport medical centre.
Method 3: Test of Conconi (without blood).
For the implementation of this test see another page of Runningtools: Test from Conconi. Watched out: this test is nowadays considered as less
reliable. |
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By means of calculation (less reliably)
Method 1: By means of
the maximum heart rate.
Take 91% of the maximum heart rate.
Example: maximum heart rate 188 then is the anaerobic threshold heart rate171.
Method 2: By means of the age.
The anaerobic threshold is approximately equal to:
220-age-15.
Method 3: By means of the current 10km time running in the same speed. The heart rate where this effort
becomes is 103% of the anaerobic threshold. |
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| Determine running speeds by means of heart rate values |
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By means of the
anaerobic threshold (most used the method)
The different running speeds are a
percentage of the anaerobic threshold.
The example is for someone with a threshold of 175. |
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Example |
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Under border
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Above border |
Recovery training
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60%
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105
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75%
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131
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Extensive endurance
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75%
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131
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85%
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149
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Intensive endurance
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85%
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149
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95%
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166
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Extensive interval
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95%
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166
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100%
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175
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Intensive interval |
100%
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175
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and higher
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Calculator |
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By means
of the maximum
heart rate
At use of the maximum heart frequency there
are four different areas. The example is for someone with of maximum
heart rate of 180.
This person has then anaerobic threshold of 164 (91% of 180). |
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Example |
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Calculator |
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By means
of the maximum
and resting
heart: Karvonen formula
Calculation by means of the Karvonen formula:
percentage % = ((max. heart rate - resting heart rate)*percentage/100) +
resting heart rate |
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The example is for someone with of maximum heart rate of
180 and
a resting heart rate of
60.
This person has then anaerobic threshold of
164
(91% of 180). |
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The percentage of Karvonen is approximately 10% higher
than those of the Maximal oxygen uptake (VO2max). Therefore Karvonen
agree 75% to 65% of VO2Max. |
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Example |
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Under border
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Above border |
Recovery training.
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45%
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114
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60%
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132
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Easy.
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60%
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132
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70%
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144
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Average. |
70% |
144 |
80% |
156 |
Anaerobic threshold training.
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80%
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156
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90%
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168
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VO2max.
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90%
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168
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100%
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180 |
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Calculator |
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Some
remarks |
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Visit also: Heart
rate monitor and races |
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After a time you condition progress (or becomes less if
you not well trained). The heart frequency of the anaerobic threshold and
resting heart rate must be adjusted. |
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After a training period (especially with much duration
training) the resting heart rate go down and heart frequency of the
anaerobic threshold go high. |
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The resting heart rate, the anaerobic threshold (the
break-even point) and the maximum heart rate go linear down when you
become older. |
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As the resting heart rate some days 10 or more heart
rates higher are than normally means that recovery is insufficient.
Do not train then, or do recovery training. |
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After your thirtieth decreases the maximum heart rate
approximately one heartbeat per year. At the one which remain many
years' rather hard train these hardly decrease. |
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To each sport another maximum heart rate applies. This
comes among other things because there at every sport the number used
and the effort of the muscles is differently. This comes because there
at every sport the number used and the effort of the muscles is
differently. |
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If you get your heart rate during the training
laboriously high you are not yet sufficiently repaired. On the other
hand a high heart rate without acidification is a good sign. |
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External factors on the heart frequency:
A high heart rate during the training means not always that you are
running too rapidly, but can also come by a high surroundings
temperature or air humidity degree. In general temperatures up
to 20º Celsius are favourable for duration efforts. By regularly
training at higher temperatures the body touches better established, as
a result the performance decline will be less. |
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The aerobic threshold heart rate is approximately 75%
of the anaerobic threshold. Therefore with anaerobic threshold someone of 175 has aerobe threshold
of ±131. |
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Finally it is also important that you run on your
feeling. Efforts against the anaerobic threshold become as average
experience. |
