Heart Rate Training, witch way do you monitor?

[NINER_boy]

Hi there Hubbers

 

As you are probably aware, there are may way ways to use and interpret HR monitoring data for exercise management.

 

The common way is:

 

1. 220-age (eg 20)= 200 used as max HR

Now % are calculated for training zones:

65% of 200 = 130 bpm

75% of 200 = 150 bpm and so on.

 

2. The other way is to use HRR (heart rate reserve)

This uses the following methodology;

RHR resting HR = 60 bpm

Max HR = 200 bpm

 

HRR = HRmax-RRH = 140 bpm

 

Training zones calculated like this:

Zone 1 = HRR (140) x 65% = 91 bpm + RHR (60) = 151 bpm

Zone 2 = HHR (140) x 75% = 105 bpm + RHR (60) = 165 bpm

 

Now, using the same max value, the training zones differ quite a bit RE the bpm readings...

 

Witch one is better / more accurate to use???

 

Looking forward to hear from you guys

Edited June 9, 2012 by NINER_boy

[ThaStig]

Hi there Hubbers

 

As you are probably aware, there are may way ways to use and interpret HR monitoring data for exercise management.

 

The common way is:

 

1. 220-age (eg 20)= 200 used as max HR

Now % are calculated for training zones:

65% of 200 = 130 bpm

75% of 200 = 150 bpm and so on.

 

2. The other way is to use HRR (heart rate reserve)

This uses the following methodology;

RHR resting HR = 60 bpm

Max HR = 200 bpm

 

HRR = HRmax-RRH = 140 bpm

 

Training zones calculated like this:

Zone 1 = HRR (140) x 65% = 91 bpm + RHR (60) = 151 bpm

Zone 2 = HHR (140) x 75% = 105 bpm + RHR (60) = 165 bpm

 

Now, using the same max value, the training zones differ quite a bit RE the bpm readings...

 

Witch one is better / more accurate to use???

 

Looking forward to hear from you guys

 

I am no expert; but having used hrm training for a good number of years. I have found the HRR method to be more successful because the zones shift as you get fitter. Your resting HR normally drops as you get fitter,so your HRR and zones shift. It is a bit more complicated for the average person thou and you have to monitor your RHR regularly.

Edited June 9, 2012 by ThaStig

[G-Unit]

 

 

I am no expert; but having used hrm training for a good number of years. I have found the HRR method to be more successful because the zones shift as you get fitter. Your resting HR normally drops as you get fitter,so your HRR and zones shift. It is a bit more complicated for the average person thou and you have to monitor your RHR regularly.

 

+1

HRR allows for the effects of increased fitness. Your max HR is unaffected by fitness levels as it is a genetic thing.

[NINER_boy]

Guys, thx for the responses

 

How would you detail your training zones?

 

50-60% E1

60-80% E2

80-90% E3

90-100% O2

 

OR

 

50-60% Zone 1

60-70% Zone 2

70-85% Zone 3

85-92% O2

Edited June 9, 2012 by NINER_boy

[T-man]

Hi there.. lots of ways to determine your zones. The ones we are refering to here is called indirect ways.Always more accurate to determine you zones by direct ways like:5-10 min warm up followed by 4-5 min of intense riding.during last 30 seconds go flat out.You will reach your max and get a reading of your monitor... Yes your zones should be checked/adapted on a regular basis. A more accurate indirect way to determine max is 205bpm -(0.5xage)... ex 205-(0.5x20)=195bpm....

[VincentBikes]

Max heart rate is very important and the only way to measure it is to do a max heartrate test on the road or in a lab. Doing any way of 220 - age stuff is not accurate.

 

Then you measure resting and use the Karvonen formula being the HRR method and you have 5 zones. You can speak to Polar about their performance training seminars and attend one of those how to train correctly in the zones as well.

[NINER_boy]

THX FeO

 

Any indication on %'es for the zones?

[T-man]

http://www.briancalkins.com/HeartRate.htm

[NINER_boy]

Hi guys

 

Thx for the feedback.

 

I have the calculations sorted, just need an indication of recommended % for training zones

[T-man]

90-100%

Explosive power

Lactate producing sets

lactate tolarance sets

overloading stamina sets

85-90%

Thershold endurance sets

70-85%

Basic endurance

 

 

does this help.

Actually looking these things up in my varsity handbooks....did my honors in sport science @ nwu... Good to refresh my mind also...

As soon as i get rid of flu, i am gonna use these more intensly...

[Power2Max]

Stay away from any zone calculations taking HRmax into account.

 

Here is a good guide to set HR zones:

http://www.trainingbible.com/joesblog/2009/11/quick-guide-to-setting-zones.html

 

In an ideal world, HR should be used as an indicator of physiologial response and fatigue. Power is a better, less variable way to gauge training efforts and allows you to monitor progress and plan more exact training sessions (intervals).

[VincentBikes]

Polar Version. Just plug in your max and resting and it does the rest. Attached 12 week planner with some guidelines but this is a bit more complicated to use but has the guidelines in.

 

My appologies hub not allowing the size of file to be uploaded. If you want the training file PM me and I will e-mail later. Will try 7-zip to see if smaller.

TZ Calculator & Exercise Set Tool.zip

Edited June 9, 2012 by FeO

[SwissVan]

Witches dont need HR monitors to be monitored

[VincentBikes]

OK so download the file and then rename it to .rar and extract with WInrar.

12 Week Training Planner (Single Sport) Rev 7 Beta.txt

[davidlangebaan]

I subscribe to Joe Friel's training theory which basically means your training zones are based on your Lactate (or anaerobic) threshold heart rate (LTHR). This makes sense to me since you won't train or race at your MHR,

 

To determine training zones you need to know your Lactate Threshold or (Anaerobic Threshold) Heart Rate.

 

To work this out do a time trail run or ride as follows:

(Don’t do this when you’re tired or in adverse conditions. This must be done solo, not with a group)

Warm up 15-20 minutes then start a 30 min time trial. Lap your watch after 10 minutes.

Your average HR for the last 20 min should be your LTHR for that particular sport.

For running it should be around 7-10 BPM more than cycling.

For swimming about 7-10 BPM less than for cycling.

Then work out your training zones as a % of LTHR using this table to get you BPM for each zone.

It will never be exact so you may want to repeat it periodically.

Check the attached table for training zones based on the above.

Edited June 10, 2012 by davidlangebaan

[mooky]

*which