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Using the Split times tables
we can well appoint how hard we must run during races. Because the heart
frequency is coupled to the course speed can be also calculated how high your
heart rate must be at several race distances. As extra control means we can
use for this reason also of a heart rate monitor.
Watched out: This calculator method
is best applicable for runners which run around 10 miles or 15 km per hour. Depending of your running speed you adjust your calculated
heart rate down (for most of the runners) or up.
Tip: Does not forget to watch the
calculators. After choice it is possible to change the heart
rate values with the scroll-knob or arrow keys.
Appoint race speed by means of the anaerobic threshold.
Appoint race speed by means of the maximum heart rate.
Some remarks.
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By means of the anaerobic threshold (most used the method) 
The example is for someone with an anaerobic
threshold of  175. |
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Example |
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Race distance |
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Heart rate |
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5 km / 3.1
miles |
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107% |
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187 |
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10 km /
6.2 miles |
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103% |
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180 |
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16.1 km /
10 miles |
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100% |
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175 |
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21.1km /
13.1 miles |
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98% |
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172 |
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25 km /
15.5 miles |
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97% |
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170 |
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30 km /
18.6 miles |
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95% |
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166 |
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42.2 km /
26.2 miles |
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93% |
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163 |
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Calculator |
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By means of the maximum heart rate
The example is for someone with a maximum heart rate of 180. |
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Example |
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Race distance |
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Heart rate |
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5 km / 3.1
miles |
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97% |
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175 |
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10 km /
6.2 miles |
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94% |
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169 |
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16.1 km /
10 miles |
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91% |
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164 |
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21.1km / 13.1 miles |
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89% |
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161 |
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25 km /
15.5 miles |
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88% |
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159 |
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30 km /
18.6 miles |
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87% |
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156 |
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42.2 km /
26.2 miles |
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85% |
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152 |
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Calculator |
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Some remarks |
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Beginning a running race not too hard. Take just the
time to reach the heart rate. By using a heart rate monitor you can get
a maximum output of your race and training's efforts. |
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It is the intention that the races are run in an equal
speed: the heart rate values in the tables. |
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To appoint the anaerobic threshold and maximum heart rate
(and still much more):
Training
heart rate monitor |
