Heart Rate

[Jon]

OK,

So is it fair to say that the more your cardio-fitness level improves, the lower your heart rate average will become?

What I mean is, if an athlete performs a specific exercise for a specific duration, under the same conditions at one time (ie. riding a bike trainer), and then a month or so later (or 6 months, or whatever) does the same exercise for the same time, and for the same duration, and has a significantly lower heart rate average....then it is a sign of improved fitness???  I'm pretty sure the answer is yes, but I know there are lots of wise readers out there who could confirm this...

To follow that up, how much improvement can one expect to see in lowering their heart rate?  And is their a studied time line for this occurrence.  For example, 3 months to drop 5-10 beats off your current average??

Hope this makes sense...it does in my head, but when I read it over, I'm not so sure 

Cheers

[Sandy]

You know the answer is never simple and there is never a "one size fits all" when it comes to the body but theoretically if you train properly you can lower your HR at given speeds, making those speeds easier, improved fitness.  The key here is what is proper training.  You have to train your base by doing zone 1, 70% MHR or less.  You train your anaerobic system by doing speed work in your zone 3 or 85% MHR or higher.  Stay out of the grey area, that 70-85% MHR as you can't work hard enough to improve your top end and you're not working easy enough to improve base.

I don't believe there is a definite 5-10 beats/3 months kind of time line as this is where individuality, and how long you have been training comes in to play.  The newer you are the bigger the improvements initially.  I have seen improvements in as little as 3 weeks with some people, others not as quickly.


Another indicator of improved fitness is a lower resting HR.

Hope this helps.