Ware Joggers 10m Training Programme

Training Intensities and Heart Rates

 

When someone asks you “How much are you training?”, they usually want to know how far or how often you train each week. Seldom does anyone ask “How hard are you training?”  Yet understanding the “hardness” or intensity of your training is the key to understanding how to achieve a progressive, balanced training programme. 

 

Training intensities are generally categorised into 3 basic types; Low, Submaximal and High.

 

·        Low Intensity (LO) is aerobic exercise (with oxygen) which can be performed for long periods of time. This is the what we use for Long Slow Distance runs

·        High Intensity (HI) is anaerobic (without oxygen) and can only be performed for brief periods of time – basically sprinting.

·        Submaximal (SM) training is the cross-over between LO and HI and is what we refer to as Tempo or Threshold training. 

 

Because running has so many variables (e.g terrain and weather), it is difficult to assess for yourself exactly which level of intensity you are working at, and if you are maintaining that level of intensity. Your heart rate gives you a constant indication of how hard you are working: the higher the rate the harder you heart is working to supply oxygen to the working muscles. 

 

Knowing your training heart rate is a simple method of controlling training intensities so that you maximise your training time and effort. To do this you need to start by understanding your resting heart rate.

 

Try measuring your heart rate (HR) each morning for a week or so. Take your pulse for 15 seconds when you first wake up (if you are woken by the alarm wait for a couple of minutes as this can raise you HR slightly). Multiply the rate by 4 to give you an estimated beat per minute (BPM). Do this for a week and then work out your average resting HR (add all the numbers up and divide by the number of days)   

 

The simplest way to work out your maximum heart rate is to subtract your age from 220. This is not entirely accurate because of individual differences in heart size, but it’s a good starting point.  By subtracting your resting heart rate from your maximum heart rate you can then calculate your heart rate zones for the 3 intensities.   

 

LO Intensity Training: aim to work at 60–75% of your max HR. 

SM Intensity Training: aim to work at 75-85% of your max HR

HI Intensity Training: aim to work at 85-95% of your max HR

 

For example to calculate the training zones for a 40 year old with a resting heart rate of 58 we would use the following formula;

 

For 60%  180(HRmax) – 58(HRrest) x 0.6 (60%) + 58 (HR rest) = 131    

For 75%  180(HRmax) – 58(HRrest) x 0.75 (75%) + 58 (HR rest) = 150

For 85% 180(HRmax) – 58(HRrest) x 0.85 (85%) + 58 (HR rest) = 162    

For 95%  180(HRmax) – 58(HRrest) x 0.95 (95%) + 58 (HR rest) = 175

 

Like a rev counter in a car, your heart has a red zone. Working in the red training zone (HI and the top end of SM) for too long will result in overtraining, leading to injury, reduced immunity and feeling run down. Conversely if you only train in the LO zone  your performance will plateau and your ability to metabolise fat stabilises.   

 

If you don’t have access to a Heart Rate monitor you can do a quick check yourself simply by taking your pulse against a stop watch – but remember your HR will come down very quickly when you stop running so do it immediately and only count for 10 seconds and then multiply by 6.

 

 The rough test we did last week suggests that your indicative HR zones are as follows   

 

	Based on an assumed HR of            max and          resting
LO (60-75%)
SM (75-85%)
HI   (85-95%)

 

Please note to accurately calculate your HR zones you do need to check your resting heart rate.

 

If you would like to borrow a HR monitor during one of the coached sessions, or want more information or help assessing your heart rate zones please ask.

 

Jan.