See also Heart rate monitor and races
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.
Determining the different heart rate valuesDetermining heart rate at rest
The resting heart rate is the number of beats per minute when you are fully are relaxed. It is best to determine this in the morning before the rise. The resting heart rate says a lot about your condition, if it is lower then your condition will improve.
Determining maximum heart rate
This is independent of the training condition! Decreases after the fortieth about 1 beat per minute per year. You must be well equipped and not even a slight cold.
Via a test
Method 1: Clinical test by a sports physician.
Method 2: Field Test.
Normal weather conditions: not much wind; Normal weather conditions: not
much wind; temperature neither too low nor too high.
Walk in for 15 minutes. Then 5 minutes intensive, the last 20-30 seconds
sprinting at full speed (preferably uphill). This is then the maximum heart rate.
Note: This test is only suitable for people in good shape.
Via calculation (less reliable)
Not really reliable. There may be a difference of +/- 15 strokes.
Method 1: 220 - age.
Method 2: for men: 214 - (0.8 * age) and for women: 209 - (0.7 * age).
Determination of the anaerobic threshold
Decreases when condition gets worse!
In general, the heart rate is at the anaerobic threshold for a trained
person 
±175 ( with a variation between 150 - 190).
Via a test
Method 1: Run at a steady pace for an hour.
The average heart rate is then the anaerobic threshold. It is the intention
to walk as many kilometers as possible. There should be a
run at a constant pace. So there should be no tempo decline
find.
Method 2: With lactate determination using blood samples. Because the
heart rate is linked to the production of lactate (lactic acid) and so also the
lactic acid content rises sharply when the anaerobic threshold, this threshold
can also be determined by lactate determination. This method of determination
must be done in a professional manner.
Method 3:
Test of Conconi (Bloodless Method).
To perform this test see another page:
Test of Conconi.
Attention: this test is nowadays seen as less reliable.
Via calculation (less reliable)
Method 1: Using the maximum heart rate.
Take 80% (beginners) to 90% (advanced) of maximum heart rate.
Example (90%): maximum heart rate
188 then the anaerobic threshold
169.
Method 2: Based on your age.
The anaerobic threshold is approximately equal to: 220-age-15.
Method 3: Using the current 10km time run during
a match. You must run at a constant pace. So there
no decay should take place. The heart rate at which this effort
delivered is 103% of the tipping point.
Determining running paces based on heart rate values
By anaerobic threshold
The different walking paces are a certain percentage of the anaerobic threshold. It
example is for someone with a threshold of
175.
Example
|
Lower Limit |
Upper Limit |
|||
| Recover training | 60% | 105 | 75% | 131 |
| Extensive endurance training | 75% | 131 | 85% | 149 |
| Intensive endurance training | 85% | 149 | 95% | 166 |
| Extensive interval | 95% | 166 | 100% | 175 |
| Intensive interval | 100% | 175 | and above | |
Calculator
On the basis of maximum heart rate
Based on the maximum heart rate, there are four
different areas. The example is for someone with a
of maximum heart rate from 180.
An advanced person then has an anaerobic threshold of 162 (90% of 180).
Example
|
Lower Limit |
Upper Limit |
|||
| Weight loss: burning fat | 55% | 99 | 65% | 117 |
| Fitness zone: general fitness | 65% | 117 | 80% | 144 |
| Aerobic zone: healthy heart | 80% | 144 | 90% | 162 |
| Anaerobic zone: exhaustion | 90% | 162 | 100% | 180 |
Calculator
On the basis of the maximum and resting heart rate: Karvonen formula
Calculation using the Karvonen formula: heart rate = resting heart rate + (max. heart rate - resting heart rate) * percentage.
The example is for an advanced with one of maximum
heartbeat of
180
and a resting heart rate of
60.
Such a person then has an anaerobic threshold of
162 (90% of 180).
The percentage of Karvonen is about 10% higher than that of the maximum oxygen uptake (VO2Max). So Karvonen 75% corresponds to 65% of VO2Max.
Example
|
Lower Limit |
Upper Limit |
|||
| Recover training | 45% | 114 | 60% | 132 |
| Quiet endurance training | 60% | 132 | 70% | 144 |
| Intensive endurance training | 70% | 144 | 80% | 156 |
| Anaerobic Threshold Training | 80% | 156 | 90% | 168 |
| Resistance training | 90% | 168 | 100% | 180 |
Calculator
A few remarks
- Also visit: Run races with a heart rate monitor.
- Over time your fitness will improve (or possibly backwards if you don't do it right). The heart rate of the anaerobic threshold and resting heart rate you have to adjust.
- After a training period (especially with a lot of endurance training), the resting heart rate down and heart rate of the anaerobic threshold up.
- The resting heart rate, the anaerobic threshold (the tipping point) and maximum heart rate decreases linearly with age.
- If the resting heart rate is 10 or more beats higher than . for several days normal means that the recovery is insufficient. Then don't train, or do differently a recovery training.
- After your thirtieth birthday take the maximum heart rate about one beat per year off. For those who continue to train reasonably hard for years, this decreases hardly.
- Every sport has a different maximum heart rate.
- If you have difficulty increasing your heart rate during training you are not yet sufficiently recovered. In contrast, a high heart rate without acidification, a good sign.
-
External factors on the heart rate.
A high heart rate during exercise does not mean always running too fast. It can also come due to high ambient temperature or humidity. That's how you can heart rate in the middle of summer between 5 and 15 beats higher than normal. In general, temperatures up to 20º Celsius are favorable for endurance efforts. Not above that. By training regularly with higher temperatures will also get your body used to it better, so that performance degradation will be less. -
The aerobic threshold heart rate is about 75% of the
anaerobic threshold. So someone with an anaerobic threshold
from 175 has
aerobic heart rate of ±131.
- Because the above calculations/methods do not for everyone (for 5% of the population it is incorrect: a deviation of 10 strokes is possible) apply, must the different heart rates may be adjusted are based on your 10km . based on the times time in Duration running table en Interval table.
- A heart rate monitor is a good tool to determine the correct walking pace. your walking pace however, remains the most important pacemaker. That's how you should don't adjust walking speed when walking up slowly heartbeat. You lose water during training. Because of this water loss makes it more difficult for your body to absorb oxygen feed. This causes your heart rate to rise. Also see: Duration running table.
- It is also important that you feel runs. Thus, efforts against the anaerobic threshold perceived as mediocre.
- Determining your recovery heart rate immediately after a workout is a great method for determining your fitness.