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Running races with a heart rate monitor

 

 

 

   

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.

 
   
By means of the anaerobic threshold (most used the method) 
The example is for someone with an anaerobic threshold of 175.
   
  Example
   
 

Race distance

 

Heart rate

5 km / 3.1 miles

107%

  187

10 km / 6.2 miles

103%

  180

16.1 km / 10 miles

100%

  175

21.1km / 13.1 miles

98%

  172

25 km / 15.5 miles

97%

  170

30 km / 18.6 miles

95%

  166

42.2 km / 26.2 miles

93%

  163
   
  Calculator
   
 

What is your anaerobic threshold?

Race distance

 

Heart rate

5 km / 3.1 miles

107%

 

10 km / 6.2 miles

103%

 

16.1 km / 10 miles

100%

 
21.1km / 13.1 miles

98%

 

25 km / 15.5 miles

97%

 

30 km / 18.6 miles

95%

 

42.2 km / 26.2 miles

93%

 
 
   
By means of the maximum heart rate 
The example is for someone with a maximum heart rate of 180.
   
  Example
   
 

Race distance

 

Heart rate

5 km / 3.1 miles

97%

  175

10 km / 6.2 miles

94%

  169

16.1 km / 10 miles

91%

  164
21.1km / 13.1 miles

89%

  161

25 km / 15.5 miles

88%

  159

30 km / 18.6 miles

87%

  156

42.2 km / 26.2 miles

85%

  152
   
  Calculator
   
 

What is your maximum heart rate? 

Race distance

 

Heart rate

5 km / 3.1 miles

97%

 

10 km / 6.2 miles

94%

 

16.1 km / 10 miles

91%

 
21.1km / 13.1 miles

89%

 

25 km / 15.5 miles

88%

 

30 km / 18.6 miles

87%

 

42.2 km / 26.2 miles

85%

 
   
 
Some remarks 
   
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.
   
It is the intention that the races are run in an equal speed: the heart rate values in the tables.
   
To appoint the anaerobic threshold and maximum heart rate (and still much more): 
Training heart rate monitor

 

 

 
 

 

Start: February 2005 Last modified: 13 april 2013