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Sandy
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« on: March 10, 2004, 08:17:45 AM » |
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Now that you know how to take your heart rate, what do you do with it? As stated in the last article, it would depend on your training goal. To start with, use your resting heart rate (RHR) to determine the training zones that are more specific to you. To do this, use the formula to determine MHR and subtract your RHR from that number. Use this number to multiply your working percentage and then add back your RHR. From last week, our 30 year-old sample runner with a MHR of 190, working at 50% would work out at 95 bpm. If this same runner had a RHR of 55 the formula and resultant working HR would look as follows: 190-55=135. 135 x 50%=67.5. 67.5 + 55=122.5. You can see when you factor in your individual RHR you can work at a higher HR then when you use the generic formula.
There are three broad training zones: 50-75% is considered easy, 75-85% is moderate and 85-95% is hard. While 80 to 90% of your training days should be done at 70% or less, each zone has a place in your training week. 70 to 85% for fartlek runs and runs on a hilly route, 85% for tempo runs and 95% for short distance speed work. It is useful to make up your own HR chart for easy reference when putting together your training program. As you piece together you workouts, remember to alternate easy and hard days, and to use speed work sparingly, especially if you are also training for distance.
While speed and distance are important, too much of a good thing can leave you injured and watching from the sidelines. Periodically check your RHR to ensure you are not over training. An increase of 5 to 10 bpm in your RHR, along with feelings of sluggishness, heavy legs and/or general fatigue along with other more serious symptoms can be signs of over training. Initially you may experience an extended recovery time after hard or long workouts with muscle aches and pain. The following guidelines will prevent the situation from getting worse:
- Cut back speed session to one every two weeks.
- Increase your long run and weekly mileage by NO more than 10% a week.
- Cut back your long run every fourth week.
- Take a recovery week every fourth week ensuring all of your runs are shorter and eliminate all speed work for this week.
Training by HR will help you to learn proper pacing, ensure that you don't start too quickly and help you to get the most out of your workout time. Maximize this tool by ensuring you are properly hydrated, fuelled and rested. While the environment can affect your HR and you cannot control this factor, you can manipulate it by wearing proper clothing and working out when it's cooler on hot days and warmer on cold days, or by using a fan when working out indoors.
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