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Training with a heart rate monitor

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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 values

Determining 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

What is your anaerobic threshold?

  Lower Limit Upper Limit
Recover training 60% 75%
Extensive endurance training 75% 85%
Intensive endurance training 85% 95%
Extensive interval 95% 100%
Intensive interval 100% and above

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

What is your maximum heart rate?

  Lower Limit Upper Limit
Weight loss: burning fat 55% 65%
 Fitness zone: general fitness 65% 80%
Aerobic zone: healthy heart 80% 90%
Anaerobic zone: exhaustion 90% 100%

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

What is your resting heart rate?

What is your maximum heart rate?

  Lower Limit Upper Limit
Recover training  45%  60%
Quiet endurance training  60%  70%
Intensive endurance training  70%  80%
 Anaerobic Threshold Training  80%  90%
Resistance training  90% 100%

A few remarks