This site uses: Cookies
Find in Runningtools.com by Google
 
 

Training with a heart rate monitor

 

 

 

See also the calculators below

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.

Tip: Does not forget to watch the heart rate monitor calculators. After choice it is possible to change the heart rate values with the scroll-knob or arrow keys.

Determine of the different heart rate values.

Determine resting heart rate.

Determine maximum heart rate.

Determine of the anaerobic threshold.

 

Determine running speeds by means of heart rate values.

By means of the anaerobic threshold.

By means of the maximum heart rate.

By means of the maximum and resting heart: Karvonen formula.
 

Some remarks.

 
Determine of the different heart rate values
Determine resting heart rate 
Take some days for standing up your heart rate. The average is then your resting heart rate. The resting heart rate says much about your condition too much, becomes this lower than you condition progress.
Determine maximum heart rate 
These are independent of the training situation!  Decreases after the fortieth life year approximately 1 heart rate per minute per year. You must be well equipped and even not little cold. 
  By means of a test
Method 1: Clinical test by a sport doctor.
Method 2: Field test.
Normal circumstances: not much wind; temperature not too low nor too high.
Run 15 minutes slowly. Next 5 minutes intensively, the last 20-30 seconds in full speed (the best is hillock on). This is then the maximum heart rate.
Note: this test is only suitable for people with a good condition.
  By means of calculation (less reliably)
Not really reliable. There can appear a difference of +/- 15 heart rate.
Method 1:   220 - age
Method 2:   Men: 214-(0.8*age)
    Women: 209-(0.7*age)
   
Determine of the anaerobic threshold 
Decreases at worse of condition! Generally the heart rate is at the anaerobic threshold for a trained person 175 (with a variatie between 150 - 190).
  By means of a test
Method 1: One hour running in the same speed.
The average heart rate is then the anaerobic threshold. It is the intention to run the kilometers/miles in the same speed. Therefore there no tempo decline can take place.
Method 2:
With lactate determine by using blood prick.
Because the heart rate is coupled to the production of lactate (lactic acid) and also lactic acid quality strongly increases at exceeding the anaerobic thresholds, can this threshold also be appoint by lactate determine. This manner of determines must happen in a professional manner. This is possible by a sport medical centre.
Method 3: Test of Conconi (without blood).
For the implementation of this test see another page of  Runningtools: Test from Conconi. Watched out: this test is nowadays considered as less reliable.
  By means of calculation (less reliably)
Method 1: By means of the maximum heart rate.
Take 80 % (beginners) to 90 % (advanced) of the maximum heart rate.
Example (90%): maximum heart rate 188 the anaerobic threshold is 169.
Method 2: By means of the age.
The anaerobic threshold is approximately equal to: 220-age-15.
Method 3: By means of the current 10km time running in the same speed. The heart rate where this effort becomes is 103% of the anaerobic threshold.
Determine running speeds by means of heart rate values
By means of the anaerobic threshold (most used the method) 
The different running speeds are a percentage of the anaerobic threshold.
The example is for someone with a threshold of 175.
Example
   

Under border

 

Recovery training

60%

 

105

75%

 

131

Extensive endurance

75%

131

85%

149

Intensive endurance

85%

149

95%

166

Extensive interval

95%

166

100%

175

Intensive interval

100%

175

and higher

Calculator
 

What is your anaerobic threshold?

   

Under border

  Above border

Recovery training

60%

 

75%

 

Extensive endurance

75%

85%

Intensive endurance

85%

95%

Extensive interval

95%

100%

Intensive interval

100%

and higher

By means of the maximum heart rate 
At use of the maximum heart frequency there are four different areas. The example is for a advanced runner with of maximum heart rate of 180. This person has then anaerobic threshold of 162 (90% of 180).
Example
 
 

Under border

 

Weight loss: fat combustion

55%   99 65%   117

Fitness area: general condition

65%   117 80%   144

Arobe area: healthy heart

80%   144 90%   162

Anaerobic area: exhaustion

90%   162 100%   180
Calculator
 

What is your maximum heart rate?

 

Under border

  Above border

Weight loss: fat combustion

55%  
65%  

Fitness area: general condition

65%  
80%  

Arobe area: healthy heart

80%  
90%  

Anaerobic area: exhaustion

90%  
100%  
By the maximum and resting heart: Karvonen formula 
Calculation by means of the Karvonen formula:
heart rate = ((max. heart rate - resting heart rate)*percentage/100) + resting heart rate
  The example is for a advanced runner with of maximum heart rate of 180 and a resting heart rate of 60. This person has then  anaerobic threshold of 162 (90% of 180).
  The percentage of Karvonen is approximately 10% higher than those of the Maximal oxygen uptake (VO2max). Therefore Karvonen agree 75% to 65% of VO2Max.
Example
 
   

Under border

  Above border

Recovery training

 45%

 

114

 60%

132

Easy

 60%

132

 70%

144

Average

 70% 144  80% 156

  Anaerobic threshold

 80%

156

 90%

168

VO2max

 90%

168

100%

180
Calculator
 

What is your resting heart rate?

What is your maximum heart rate?

   

Under border

  Above border

Recovery training

 45%

 

 60%

Easy

 60%

 70%

Average

 70%
 80%

  Anaerobic threshold

 80%

 90%

VO2max

 90%

100%

 

Some remarks 
Visit also: Heart rate monitor and races
After a time you condition progress (or becomes less if you not well trained). The heart frequency of the anaerobic threshold and resting heart rate must be adjusted.
After a training period (especially with much duration training) the resting heart rate go down and heart frequency of the anaerobic threshold go high.
The resting heart rate, the anaerobic threshold (the break-even point) and the maximum heart rate go linear down when you become older.
As the resting heart rate some days 10 or more heart rates higher are than normally means that recovery is insufficient. Do not train then, or do recovery training.
After your thirtieth decreases the maximum heart rate approximately one heartbeat per year. At the one which remain many years' rather hard train these hardly decrease.
To each sport another maximum heart rate applies. This comes among other things because there at every sport the number used and the effort of the muscles is differently. This comes because there at every sport the number used and the effort of the muscles is differently.
If you get your heart rate during the training laboriously high you are not yet sufficiently repaired. On the other hand a high heart rate without acidification is a good sign.
External factors on the heart frequency:
A high heart rate during the training means not always that you are running too rapidly, but can also come by a high surroundings temperature or air humidity degree. In general temperatures up to 20 Celsius are favourable for duration efforts. By regularly training at higher temperatures the body touches better established, as a result the performance decline will be less.
The aerobic threshold heart rate is approximately 75% of the anaerobic threshold. Therefore with anaerobic threshold someone of 175 has aerobe threshold of 131.

Finally it is also important that you run on your feeling. Efforts against the anaerobic threshold become as average experience.


 

 

 
 

 

Start: February 2005 Last modified: 13 april 2013