| As a runner, heart rate monitors are great devices | | | | 5. All-Out: 10 bpmFor example, if you want to run at an |
| that can help you train because they let you know | | | | aerobic pace and have an effective max heart rate of |
| when you are working too hard or not running hard | | | | 180 beats per minute, then the formula would be: |
| enough. They aren't fooled by weather, terrain or your | | | | 180 max bpm - 30 bpm /- 5 bpm = 150 bpm /- 5 bpm |
| level of fatigue going into a workout; they know | | | | = 145-155 bpm as your target range. |
| exactly how hard you are working at any given | | | | The best method, however, is the Karvonen Method. |
| moment no matter the conditions. | | | | By using the Karvonen Method, you take into account |
| The problem, of course, is how do you interpret what | | | | not only your max heart rate, but also your current |
| the heart rate monitor is telling you? Having a pulse of | | | | level of fitness as determined by your resting heart |
| 165 beats per minute may be an all out sprint for one | | | | rate. Instead of treating your max as a total of what |
| person but could be a leisurely jog for somebody else. | | | | your heart is capable of, you would instead find your |
| (Okay, the extremes aren't nearly the same thing as | | | | training zone based only on the difference between |
| the extremes in running pace, but it is still a very | | | | your max and resting rates. |
| individual number.) | | | | The formula, then, would be: Effort Level * (Max - |
| The most common method is to train at a percentage | | | | Resting Heart Rate) Resting Heart Rate. |
| of your max heart rate. | | | | So, if you wanted to work out at 80-85% effort and |
| So, if you had a maximum pulse of 180 beats per | | | | your effective max is 180 beats per minute, and your |
| minute, an 80-85% effort would mean that you were | | | | resting pulse is 70 beats per minute, then the formula |
| running between 144-153 beats per minute during your | | | | would be: |
| workout. Personally, I think that that is too easy and | | | | Minimum: 0.8 * (180-70) 70 = 0.8 * 110 70 = 88 70 = 158 |
| isn't going to help you reach the gains you are looking | | | | beats per minute Maximum: 0.85 * (180-70) 70 = 0.85 * |
| for in your training. | | | | 110 70 = 94 70 = 164 beats per minute |
| Another method to calculate your training zones is to | | | | So, for a max heart rate of 180 beats per minute and |
| use the Zoladz Method, which is simply to delete the | | | | a resting heart rate of 70 beats per minute, an |
| target number of beats from your max and try to | | | | 80%-85% effort workout would have you running |
| stay within 5 beats per minute of that number. The | | | | between 158-164 beats per minute after your warmup |
| training zones and heart rate values in the Zoladz | | | | and before your cooldown. |
| method are: | | | | Obviously, those numbers would change based on |
| | | | your effort level and your own max and resting pulse, |
| 1. Easy/Warm-up: 50 bpm | | | | but the Karvonen Method is able to best account for |
| 2. Moderate: 40 bpm | | | | your level of fitness and current fatigue levels when |
| 3. Aerobic: 30 bpm | | | | trying to find the right training zones on any given day. |
| 4. Anaerobic: 20 bpm | | | | |