How to Know if You're Training Too Hard or Not Hard enough to Achieve desired results? To answer this question, it is necessary to conduct training in certain pulse zones.
There is a concept of maximum heart rate (pulse), which is taken as 100%. This is the maximum heart rate at which your heart can beat. This indicator is individual. In order to train in specific heart rate zones, you must first determine your maximum heart rate.
There are 2 methods:
- The first is to use a formula that determines the maximum heart rate depending on age:
"220 is your age=maximum heart rate"
If you are 40 years old, your maximum heart rate will be 180 beats/min.
Another method is more accurate and reflects individual characteristics. It involves conducting a medical test to determine maximum heart rate. This test is usually performed using a stationary bicycle or repetitive exercise for several minutes and requires very strenuous effort. This test should only be performed under the supervision of a physician.
After determining your maximum heart rate, you need to determine in which heart rate zone you will train.
There are 5 heart rate zones, and the difference between the next and previous heart rate zones is 10% of the maximum heart rate.
Training in each zone has its own characteristics and results:
Heart healing zone
The first zone is called the “heart healing zone.” It lies within 50-60% of your maximum heart rate. Training in this zone is the most comfortable and easiest. This zone in the best possible way Suitable for those who are either just starting to exercise or have a low level of fitness. Despite the belief that training in this zone does not burn enough calories and is not intense enough to improve cardiovascular and respiratory health, it has been shown to reduce fat, lower blood pressure and cholesterol levels. Training in this zone also reduces the risk of degenerative diseases and is non-traumatic.
When training in this zone, 10% of carbohydrates (as a source of energy), 5% of proteins and as much as 85% of fats are burned.
Fitness area
The next zone is called the “fitness zone”; it lies within 60-70% of the maximum heart rate. When training in this zone, 85% of fats, 10% of carbohydrates and 5% of proteins are also burned. Studies show that when you train in this zone, you ensure the mobilization of fats and the transport of fats into the muscles.
However, the results of training in this zone are not limited to what you can achieve by training at an intensity of 50-60% of your maximum heart rate. By training in this zone, you increase the total number of calories burned compared to the previous zone and provide even greater improvements in your cardiovascular and respiratory health.
When you train in this zone, you burn more calories because the workout is more intense.
Aerobic zone
The third zone, aerobic, involves training at an intensity of 70-80% of your maximum heart rate. This is the most preferred area for endurance training. When training in this zone, the functional capabilities of the body increase significantly, the number and size of blood vessels increases, the vital capacity of the lungs and tidal volume increase. Pulmonary ventilation intensifies, and the arteriovenous difference in oxygen increases. Moreover, stroke volume (the amount of blood pushed out by the left ventricle per contraction) increases and resting heart rate decreases.
This means that the functional state of your cardiovascular and respiratory systems improves, as well as the size and strength of your heart.
When training in this zone, 50% of carbohydrates, 50% of fats and less than 1% of proteins are burned. In addition, as the intensity of the workout increases, the number of calories burned also increases.
Anaerobic zone
The next zone is called the “anaerobic zone”, it lies within 80-90% of the maximum heart rate. When training in this zone, the rate of maximum oxygen consumption improves ( maximum quantity oxygen consumed during training), which means the condition of the cardiovascular and respiratory systems improves, tolerance to lactate (lactic acid) increases, and you become more resilient.
Since the intensity of the workout in this zone is higher than in the previous three zones, the number of calories burned is higher. In this case, 85% of carbohydrates, 15% of fats and less than 1% of proteins are burned.
Red line zone
The last zone is called the “red line zone”, it lies within 90-100% of the maximum heart rate. When training in this zone, the maximum number of calories is burned, and the proportion of fat is the smallest percentage compared to other zones. So, 90% of carbohydrates are burned, only 10% of fats and less than 1% of proteins.
The intensity of work during training in this zone is so high that not everyone is able to withstand a 20-minute workout or even the first 5 minutes of training.
You can only train in this zone if you are in very good physical shape and under the supervision of a doctor. People typically use this zone for interval training. For example, you train for three minutes in the aerobic zone, and then for one minute in the red line zone, and then again in the aerobic zone. This is called interval training.
This way you can distribute your training different periods training process based on given tasks at the stage.
In order for endurance training to be as beneficial as possible, it must be performed at an intensity that uses the entire oxygen transport system, that is, in the so-called aerobic-anaerobic zone. At this intensity, there is no accumulation of lactic acid.
Often endurance training (aerobic training) is performed by athletes at a heart rate of about 180 beats per minute (bpm). For many athletes, this heart rate significantly exceeds the aerobic-anaerobic transit zone. The boundaries of the aerobic-anaerobic transition zone vary greatly among different people, but approximately this zone is between 140 and 180 beats/min.
Heart rate calculation methods
The heart rate is usually measured at the wrist (carpal artery), neck (carotid artery), temple (temporal artery), or the left side of the chest.
The maximum heart rate can be determined using the following formula (SIGMA Puls Computer):
For men:
210 - “age” - (0.11 x personal weight kg) + 4
For women:
210 - “age” - (0.11 x personal weight kg)
15-strike method
To calculate heart rate using this method, the athlete needs to feel the pulse at any of the indicated points and start the stopwatch directly during the heartbeat. Then the athlete begins counting subsequent strokes and stops the stopwatch at the 15th stroke. Let's assume that 20.3 seconds elapsed during the 15 beats. Then the number of beats per minute will be equal to: (15 hours - 20.3) x 60 = 44 beats/min.
15 second method
This is an easier method of calculating heart rate, but at the same time less accurate. The athlete counts the heartbeats for 15 s and multiplies the number of beats by 4 to obtain the number of beats per minute. If 12 beats were counted in 15 s, then the heart rate is: 4 x 12 = 48 beats/min.
Heart rate calculation during exercise
If during exercise the heart rate is measured manually, without the use of special devices, then it is better to determine it using the 10-beat method. To do this, the athlete needs to use a stopwatch to measure the time of 10 consecutive blows.
The athlete must start the stopwatch during the stroke (this will be “stroke 0”) and count to ten, then stop the stopwatch at “stroke 10”. The disadvantage of this method is the rapid decrease in heart rate immediately after stopping the load. The heart rate calculated using this method will be slightly lower than the actual heart rate.
To calculate training intensity, as well as monitor the functional state of an athlete, basic heart rate indicators are used, such as resting heart rate, maximum heart rate, heart rate reserve and heart rate deviation.
Heart rate at rest
Well-trained athletes have a very low resting heart rate. In untrained people, the resting heart rate is 70-80 beats/min. As aerobic capacity increases, resting heart rate decreases significantly. In well-trained endurance athletes (cyclists, marathon runners, skiers, etc.), the resting heart rate can be 40-50 beats/min, and in some cases this figure can be even lower.
Women have a resting heart rate that is approximately 10 beats higher than men of the same age. In the morning, the resting heart rate for most people is about 10 beats lower than in the evening. True, for some people the opposite happens.
Resting heart rate is usually calculated in the morning before getting out of bed to ensure accurate daily measurements. There is a widespread but erroneous opinion that the lower the heart rate in the morning, the better the functional state of the athlete. The morning pulse cannot judge the degree of preparedness of an athlete. However, resting heart rate gives important information about the degree of recovery of the athlete after training or competition. By measuring your morning pulse, you can track overtraining at an early stage, as well as all types of viral infections (colds, flu). Morning heart rate increases in case of overtraining or infectious disease and decreases noticeably as the athlete's physical condition improves.
Maximum heart rate
The maximum heart rate (HRmax) is the maximum number of contractions that the heart can make within 1 minute. After 20 years, heart ratemax begins to gradually decrease - by about 1 beat per year. Therefore, sometimes HRmax is calculated using the following formula:
HRmax = 220 - age
Unfortunately, this formula is very approximate and does not give accurate results. Maximum heart rate can vary greatly between individuals.
Although HRmax changes with age, it does not depend on the athlete's performance level. Unlike other indicators - resting heart rate and deviation heart rate - heart rate max remains unchanged after a period of training. Only in rare cases does HRmax decrease slightly under the influence of training. This usually occurs in well-trained athletes.
Determination of heart ratemax
Maximum heart rate is determined during a test in the laboratory or in the field. HRmax can only be achieved if the athlete is in good health. Full recovery from your last workout is required. Before the test, the athlete should warm up well. This could be a light jog, bike ride or skiing. The warm-up is followed by an intense exercise lasting 4-5 minutes. The final 20-30 s of load are performed with maximum effort.
When performing a maximum load, heart ratemax can be easily determined using a monitor heart rate. Manually counting heart rate does not give accurate results due to the high probability of errors and the rapid decrease in heart rate immediately after exercise.
It is advisable that the maximum heart rate is based not on one indicator, but on several, recorded over several weeks. The highest indicator will be the maximum heart rate.
For the same person, HRmax can vary greatly when performing different types activities. The same athlete may reach 203 bpm while running, but only 187 bpm while pedaling. Athletes involved in various types sports, it is recommended to measure heart ratemax for each type of activity separately.
Calculation of training intensity from HRmax
| Intensity zones |
Intensity as a % of heart rate maximum |
| Restorative | 60-70% |
| Aerobic (A1) | 70-80% |
| Aerobgaia (A2) | 80-85% |
| Developmental (E1) | 85-90% |
| Developmental (E2) | 90-95% |
| Anaerobic zone | > 95% |
"Endurance training." Peter JANSEN
This online resource will help you determine your heart rate, measured in heart rate (HR), without using any physical heart rate counting devices. Based on your age and maximum heart rate (HR max), you can determine your heart rate training zone.
How to use?
To get started finding your heart rate, follow these simple steps:
- Enter your age.
- Place the index and middle fingers of one hand on the lower neck area, on either side of your trachea. Apply gentle pressure to feel the pulse.
- With your free hand, grab your mouse and click on the heart icon every time you feel your heartbeat (you can also use the space bar).
Your average heart rate (HR) will be shown, and the indicator will also show your training zone.
What is heart rate?
Pulse rate (or heart rate) is the number of times your heart beats per minute, usually expressed as heart rate. Your heart rate usually increases or decreases depending on your body's need for oxygen. While you sleep, your heart rate is much lower than when you are running or walking. Emotional outbursts also have the ability to increase your heart rate.
Pulse rate is an indicator that is often used by doctors and medical professionals to make a correct diagnosis. In addition, this indicator is also important for those people who are trying to maximize the effectiveness of their training and monitor their fitness level.
How can I check my pulse?
You can feel the pulse by applying gentle pressure to the blood artery located just under the skin. When taking your pulse, use only your index and middle fingers, as thumb It is impossible to determine the exact pulse. The two most common points for determining the pulse are on the neck and hand.
To check your pulse through the neck area, place your index and middle fingers of one hand on the lower neck area, on either side of your trachea. Apply gentle pressure to feel the pulse.
To check the pulse in your hand, turn your hand palm up. Next, place your index and middle fingers of your other hand on your hand, about 2-3 cm below the base of your palm. Press down to feel the pulse.
What is maximum heart rate (HR max)?
Maximum heart rate (HRmax) is the maximum number of times your heart beats per minute. Your PE max value depends on your age. HRmax is a very important indicator when determining your heart rate training zone.
The most common method for determining maximum heart rate is to use the following formula: HR max = 220 - your age
What is resting heart rate (HR rest)?
Resting heart rate (HR rest) is the frequency of heartbeats while a person is at rest. In adults, the resting heart rate varies between 60 and 100 beats per minute. To measure your resting heart rate, you must take it after you have been at rest for at least 10 minutes.
What are the different training zones?
Heart rate training zones are determined by intensity physical activity. The upper and lower limits of each zone can be calculated using your maximum heart rate (HRmax), which also depends on your age.
: 50-60% of state of emergency max. This area is the most convenient and comfortable. It is typically used for warming up as well as recovery from more intense training zones. It helps strengthen your heart and increase muscle mass, as well as reduce the amount of fatty tissue and cholesterol in the blood, as well as normalize blood pressure and reduce the risk of developing degenerative diseases.Weight control (Low exercise/Fat burning): 60-70% of state of emergency max. This zone is most comfortable for burning fat. It gives you the advantage of relatively light loads while still being able to increase the intensity. 85% of the calories burned during such workouts come from fat stores.
Aerobic (Cardio training/Medium exercise): 70-80% of state of emergency max. Aerobic exercise improves your lung function because your body has an increased need for oxygen. This zone allows you to improve the function of your respiratory and cardiovascular systems. It also helps increase the strength and size of your heart. In this zone, you can burn more calories, but only about 50% of them will come from fat stores.
Anaerobic training ( High degree loads): 80-90% of state of emergency max. Training in this zone will significantly improve your physical fitness. However, only 15% of the calories expended will be removed from fat stores.
VO 2 Max (Maximum degree of load): 90-100% of emergency max. VO 2 Max refers to the maximum amount of oxygen your body can consume during exercise. People may only be in this training area for a short period of time. Only people with special physical training can train in this area. This hona allows you to burn maximum calories. Remember that training in your maximum load zone can be hazardous to your health.
The heart rate range control function is a new technology in cardio training. The workout is divided into five ranges (zones) based on percentages of your maximum heart rate (HR). These heart rate zones allow you to easily control the intensity of your workout.
| Target range | Intensity (% of maximum heart rate HR max)
HR max = maximum heart rate (HR), determined by the formula “220 minus age.” |
Example: Heart rate zones (in beats per minute) for a 30-year-old man whose maximum heart rate is 190 beats per minute (220–30). | Recommended duration | Effect of training |
|---|---|---|---|---|
| MAXIMUM | 90-100% | 171-190 beats/min. | less than 5 minutes | Advantages: Maximum or close to maximum load on the muscles and respiratory organs. Feelings: Severe fatigue of the respiratory organs and muscles. |
| INTENSIVE TRAINING | 80–90% | 152–172 beats/min. | 2–10 min. | Benefits: Increased ability to maintain high speed long time. Feelings: Muscle fatigue and heavy breathing. |
| MEDIUM INTENSITY LEVEL | 70–80% | 133–152 beats/min. | 10–40 min. | Advantages: The overall pace of training and its effectiveness increase; things that required more effort are easier to achieve. Sensations: Steady, controlled rapid breathing. |
| LOW INTENSITY LEVEL | 60–70% | 114-133 beats/min. | 40–80 min. | Benefits: Increases overall endurance, speeds up recovery, boosts metabolism. Feelings: Comfortable; low load on muscles and cardiovascular system. |
| VERY LOW INTENSITY | 50–60% | 104–114 beats/min. | 20–40 min. | Benefits: Helps warm up before training; good for finishing the lesson. Promotes recovery. Feeling: Very comfortable; minimal effort. |
Training in Band 1 is extremely low intensity. The basic principle: your performance improves not only during training, but also during the recovery process after it. Very low intensity training is beneficial during the recovery phase.
Band 2 training is designed to improve endurance and is an integral part of any training program. Simple aerobic exercises are performed in this range. Long-term training in this range ensures efficient energy expenditure. To achieve visible results, persistence and regularity are required.
Aerobic endurance increases when training in heart rate range 3. In this range, the intensity of the workout is higher than in ranges 1 and 2, but it remains aerobic. A Band 3 workout can consist of multiple intervals interspersed with recovery periods. Training in this range is especially good for improving blood circulation to the heart and skeletal muscles.
If your goal is to compete at your maximum, you need to train in heart rate ranges 4 and 5. These ranges provide anaerobic training in intervals of up to 10 minutes. The shorter the interval, the higher the intensity. It is important to allow sufficient recovery time between training intervals in these ranges. The training structure in Bands 4 and 5 is designed to achieve maximum performance.
You can set individual heart rate range settings based on laboratory measured maximum heart rate (HRmax), or by doing it yourself during measurements in practice. When training in a certain heart rate range, try to use it completely. It's good if you can keep your heart rate in the middle of the range, but this is not at all necessary. Your heart rate gradually adapts to the intensity of your workout. For example, when moving from range 1 to range 3, the circulatory system and heart rate adapt within 3-5 minutes.
The rate at which heart rate adjusts to training intensity depends on factors such as physical condition, recovery level, and environment. It is important to pay attention to your subjective feelings of fatigue and adapt your training program accordingly.
Epilogue:
I don’t even want to repeat that a heart rate monitor is a very useful thing. The importance of knowing your heart rate and training in certain heart rate zones has become a kind of axiom. Purchasing a heart rate monitor at one time gave me an unprecedented feeling of meaningfulness in my runs. I began to understand what I was training and what physiological processes took place in my body when I ran with a particular pulse. I remember running a lot with a heart rate of 120-130 beats per minute. I also quickly realized that monitoring the heart in HR% is not very convenient. Only exact numbers in the form of BPM provide specific data on heart rate online. I discovered that the pulse zones are different methods can be from two to seven. And unfortunately or fortunately, I did not train according to pulse zones. At the starts I didn’t focus on heart rate at all. I ran by feeling; knowing my heart rate was more informative. Knowing my “pace” was much more important for me during the race.
And after the new year, I decided to put things in order in my training peaks, which I use as a “runner’s diary”. The idea is to set pulse zones to suit your needs. Training peaks offers me 20 different options settings for these zones. And not one of them suits me. I will create my zones, and then in training peaks I will be able to see how long during training I was in a particular zone. Count the total training time spent in the target zone. And it will be easier to set the target zone for training on the heart rate monitor. And since I am not a physiologist, and I don’t want to come up with a gag, I will rely, as far as possible, on scientific and sports literature for setting up pulse zones.
Step one - determining heart rate max:
"Maximum heart rate (HRmax) is
the maximum number of contractions that the heart can
complete within 1 minute."
PETER JANSEN
The first thing you need to find out is your heart rate max. I had to correct this figure a little. I dug around on the Internet - “And here an interesting thing turned out: it turns out that the most common formula for calculating the maximum heart rate for an individual (“220 - age”) was taken out of nowhere. This formula was invented in 1970 by doctors William Haskell and Samuel Fox. invented because no traces of the research that led to these figures have yet been discovered, it is only known that the above-mentioned comrades used as many as 11 strangers to calculate it. scientific works, both published and unknown to anyone. The formula gained popularity after the Polar Electro company began to use it in its monitors (which greatly amused Dr. Haskell himself, who did not even pretend to be correct).
If the Haskell-Fox formula takes into account only a person’s age, then the compilers of other formulas turned out to be more inventive and mixed in gender and height. In 2002, scientists decided to put an end to such confusion and examined 43 different formulas to see if they were true. Not a single formula satisfied them. The least erroneous of them was accepted as the following (in which, like in the “220-age” formula, neither gender nor height are taken into account):
According to this formula, my max heart rate is 183. This seems closer to the truth to me than 188 according to the formula “220 - age”. With the most maximum and intense work, I have not yet managed to accelerate my heart beyond 180. And it was hard! Although the author of the study writes that the probability of error in this formula is unacceptably high - “Sxy = 6.4 b/min” (I don’t understand what “sxy” is). But in my case, apparently the error is not so big, and I won’t go specifically to the laboratory to determine my max heart rate. Maybe I’ll try to determine my heart rate max using this method:
"The maximum heart rate is determined during a test in the laboratory or
in the field. Heart ratemax can only be achieved if
athlete's well-being. Complete
recovery from the last training session. Before
The athlete must warm up well with the test. It might be easy
jogging, cycling or skiing. The warm-up is followed by
intense exercise lasting 4-5 minutes. Final
20-30 s of load are performed with maximum effort."
"HR, LACTATE and ENDURANCE TRAINING"
PETER JANSEN
Step two - Vo2 Max zone:
"If heart rate is the tachometer, then oxygen consumption is the amount
gasoline per kilometer required to maintain a certain speed. IN
In endurance sports, the success of an athlete largely depends on his
maximum aerobic capacity. The more oxygen there can be
delivered to the working muscles, the higher the energy supply and the faster
the athlete will be able to overcome the distance."
Rob Sleemaker
Ray Browning
Vo2 Max or speaking in Russian MOC - maximum oxygen consumption - the sum of all the human body’s capabilities to transport and consume oxygen. This indicator largely depends on the result in races from 1500 meters to 10 kilometers. These are the distances I want to run this summer. Therefore, I decided to create an IPC zone for MPC training.
"The highest training effect promoting the growth of VO2max,
achieved by training with an intensity of 95-100% of the current
IPC."
PETE FITZINGER and SCOTT DOUGLAS
With this formula we can do inverse function, and try to calculate the heart rate corresponding to 100% VO2 max.
%VO2max = %HRmax * 1.28 - 28.12.
My heart rate MPC max = 171 beats per minute. This is of course not a test in a laboratory, but based on subjective feelings it may well be true. And if my max heart rate was 183, then 171 is 93% of my max heart rate.
"Appropriate intensity for training to increase
BMD can also be determined based on heart rate. MPC training pace
approximately corresponds to 95-98% of heart rate reserve or maximum
Heart rate."
"During this
type of training, it is necessary to maintain a heart rate that will be at
a few hits below maximum."
"You will achieve the greatest training impact by
aerobic abilities of your body, if during MPC-
training you will accelerate your cardiovascular system to
95-100% MOC and maintain this intensity for as long as possible."
"ROAD RUNNING FOR SERIOUS RUNNERS"
PETE FITZINGER and SCOTT DOUGLAS
I need such a zone in order to ensure that the intensity is not too high, as a result of which the training will be shorter and the training effect promoting the increase of VO2 will be less. And when I come home after completing MPC intervals, I can see the total amount of time spent in the target zone and evaluate whether I completed the training task.
"Interval training at intensities above VO2max may not provide the additional stimulus to improve maximal aerobic capacity or lactate threshold and may be harmful."
"Intervals of 4-8 minutes should be performed at an intensity of 85-100% VO2 max. This intensity and duration is optimal for maximizing/maintaining cardiovascular strength."
"Towards an understanding of interval training"
Stephen Seyler
"Intense aerobic training with short intervals
consists of a series of accelerations lasting 2-8 minutes. Heart rate during
acceleration time is about 90% of HRmax. During this
training, the oxygen system is fully activated, and
intensity is at the level of the anaerobic threshold (HRot)
or just above it."
"The intensity of acceleration is approximately 3-4 mmol / l in
in terms of lactate, or approximately 85-90% of heart ratemax."
"HR, LACTATE and ENDURANCE TRAINING"
PETER JANSEN
After thinking and analyzing all this data, I came up with a table like this:
Looking at it, I came to the conclusion that I would place the Vo2 max training zone between heart rate 171 and 160 beats per minute. It doesn’t go any higher, where the so-called “red” zone begins - the zone of anaerobic processes, and oxygen does not play a big role there. It’s also not worth lowering, since at a lower heart rate, the VO2 max will be used by a smaller percentage, and I will not receive the proper load for the development of VO2 max. This pulse is quite consistent with my feelings and what I see when looking at the histogram of my workouts - MPC intervals.
Step three - aerobic zone:
Let me take a short lyrical historical digression and tell you about the most enduring man on earth according to ESPN Programs “SportsCenter” and “Sport Science”. This is Mark Allen - triathlon legend. He is a 6-time gold, 2-time silver and 1-time bronze medalist of the largest Ironman World Championship tournament and has been on the podium in 90% of all races in which he has participated.
Although it took him 6 attempts to beat the great Dave Scott in Hawaii, once he was able to do so, he began a period of dominance that no other athlete has been able to achieve since. The world closely watched this famous race in 1989, when two equal rivals fought neck and neck throughout the race.
He came to win in Hawaii 5 more times, but this is only a small part of his global dominance. Mark took gold at the inaugural Olympic distance race of the World Championships in Avignon, and also won 10 times at the long race in Nice, which at one time was equal in prestige to the Hawaii Ironman.
Allen was unbeatable from 1988-90, during which he won 20 races from sprint to Ironman. The American is the world's greatest triathlete because of his skill at every distance and his consistency. 6 direct victories at the Ironman World Championships and 10 in Nice are simply amazing. These are probably the two toughest races in the world, and there are a few athletes who have managed to win both, but none who have done it that many times.
Known as “The Grip” due to his high mental focus. Mark never showed pain or emotion to his opponents. He also never attacked in a hard or explosive manner, preferring a solid and constant rhythm without jerking. Competitors might make mistakes or hit a losing streak, and Allen would catch up with them.
Allen's breakthrough began when he began training with physiologist Dr. Phil Maffetone. He taught him how to build an aerobic engine, where the body primarily uses fats for fuel rather than carbohydrates. This is important for an Ironman because fat reserves provide enough fuel to power through 1,000 miles of training.
Using a heart rate monitor, Allen trained for four months at a time below 155 beats per minute, his maximum heart rate for burning fat. Over time, the body adapted to the regimen and it became super efficient at using fat.
The formula for calculating your maximum aerobic (fat burning) zone using the Muffitone method is:
1. Take 180
2. Subtract your age
3. Take the resulting number and adjust it:
· If you don’t train, then subtract 5
· If tren. 1-2 times a week, then minus 2-3 strokes
· If tren. 3-4 times a week, then leave the number unchanged
· If tren. 5-6 times a week, then also leave the number unchanged
· If tren. 7 times or more, then add +5 hits
· If you are over 55 years old or under 25, then add another +5 hits
· If you are over 60 or 20 years or younger, then add +5 hits
In my case, according to this formula, the upper limit of the heart rate of the maximum aerobic zone is 148. This is 80% of the MHR and 86% of the max. I'm quite happy with this figure. This pulse is perfect for long, even cross-country runs.
Step Four - Low Intensity Zone:
Lowest training intensity zone. In the literature and the Internet you can find different names for it - “cardiac”, “restorative”, “first aerobic” and so on. I'll call it the low intensity zone, and the upper heart rate limit of this zone will determine the lower limit of the aerobic zone. In the book "SERIOUS Training for Endurance Athletes" the boundaries of the first zone are given as a percentage of MOC and a percentage of MHR. In the first case, 65-55% of Vo2 max is indicated, in the second, 70-60% of the maximum heart rate.
For myself, I will set this zone to a heart rate limit of 128 - this is 70% of MHR, and a heart rate of 94 is 55% of Vo2 max. Again, these boundaries fit perfectly with my experience. For example, in this zone I walk on a home stepper - I simply cannot accelerate my heart to a higher pulse. Or else, I get into this zone when doing yoga. So that's it.
"All ultra-distance training is carried out at the first level
intensity. Although the load may seem ridiculously light at first, it is very
It is important to maintain control and not leave the relevant area. Towards the end
workout, you will somehow feel tired due to exhaustion
energy reserves and dehydration. For these reasons, ultra-long distance
workouts lasting more than 75 minutes, despite the low intensity, should
be considered as loads causing stress tension from average to
high level. Majority strength training also carried out at heart rate,
corresponding to the first level. Intensity during strength training
depends on the types of exercises performed and the pace at which they are performed."
"SERIOUS training for endurance athletes"
Rob Sleemaker
Ray Browning
Step five - fill in the blanks:
So, I have decided on the main training zones, all that remains is to fill in the gaps.
The first gap is the zone above heart rate 171. I’ll call it anaerobic so as not to complicate my life too much. I don’t intend to stay in it for training for a long time, and it’s harmful to my health. I run into this zone when accelerating, running uphill and up stairs, and time is counted in seconds.
The second gap is the zone between the aerobic and Vo2 max zones I called. Everything is much more interesting here. I will define the lower limit of this zone at heart rate 149 and call it “tempo”. Based on the name, you can understand that this is a zone within the boundaries of which it is advisable to run starts long distances. It can also be called "developing". In this zone, the body learns to process lactic acid secreted by muscles. The upper limit of this zone will go beyond the Vo2 max zone, and I will set it at 90% of the MHR - 165 beats per minute.
Conclusion:
Well that's it! I'm sure I can be criticized. To say that I set the zones incorrectly does not take into account certain “threshold” values and physiological processes. That exact numbers of heart rate and zones will only be given in the laboratory. Only there you can calculate the maximum heart rate and VO2 max. But I can object to all this - the laboratory is too expensive, and I am not at the level to periodically (and only then does it make sense) to go to the sports laboratory. What I did was much better than studying according to certain average zones, written unclear when and unclear for whom. Here I at least take into account own experience and sensations. These zones are primarily TRAINING - and not zones of certain threshold values and physiological processes. I need them for more effective implementation training sessions and subsequent processing of GPS and heart rate monitor data. And if my zones have an error of two or three heartbeats, then this is much less important than the skill of being evenly in a certain zone without leaving or falling out of it.
P.S: By and large, there are only two zones - aerobic and anaerobic. That is, a zone with the participation of oxygen in physiological processes and without the participation of oxygen. You can add another zone - in the middle. The anaerobic zone can be divided into two zones. The aerobic zone can be divided into smaller zones. But keep in mind that the more zones, the greater the error in their determination. Any values of this kind are not constants. They change due to age, training or lack thereof. Therefore, pulse zones are not a dogma. but just one way to train.