Training
Articles
Introduction
to Heart Rate Training
Douglas Bush
Training at the proper intensity while swimming, biking,
and running is one of the key elements in improving
athletic performance and staying injury free. Often
times many athletes subscribe to the theory harder
is always better mentality during workout, this not
the case. The vast majority of workouts should be performed
at an easy to moderate intensity.
How do you determine the proper training intensity?
Biking and running with a heart rate monitor is a great
way to ensure you are working out at the proper intensity.
Training while wearing a heart rate monitor gives the
athlete immediate feedback about training effort.
It is essential to develop a strong aerobic base which
allows the body to efficiently metabolize stored body
fat while sparing stored carbohydrate. During exercise
other adaptations that occur during exercise are increased
density of capillaries to muscles and connective tissue.
These adaptations can only occur when exercising at
an easy to moderate intensity and that is why it is
very important to develop this aerobic base before
doing higher intensity sessions.
One of the most confusing things about using a heart
rate monitor during training is to establish heart
rate training zones. A number of formulas have been
developed to estimate training zones based around maximum
heart rate. These formulas are estimates and can be
up to 30 to 40 beats off for an individual.
A much more precise method for establishing training
zones is to base the zones around the lactate threshold.
Lactate threshold is an exercise intensity in which
the body can no longer clear one of the by-products
of exercise and this by-product begins to accumulate
in the blood. This is the burn that is felt in the
muscles during hard efforts and races. Elite athletes
have been using this method for establishing training
zone for quite a long time. More information about
lactate threshold can be found on my website by clicking
this link.
The most accurate method of determining lactate threshold
is through laboratory testing. Field tests are another
method that the athlete can perform on their own to
estimate lactate threshold heart rate. The field tests
are a good approximation of lactate threshold heart
rate and this is a much more precise method than using
the max heart rate formulas.
To do this test you will need a heart rate monitor
(one that has a lap function is best but not necessary).
The test should be performed for both biking and running
as training heart rates can be very different for each
sport. Make sure to be very well rested and hydrated
for the tests and plan a few days rest between both
of the tests.
It is best to retest training zones every 3 – 4
months as lactate threshold heart rate does change
dramatically due to changes in fitness.A word of caution.
These tests are quite strenuous and you should consult
your physician before starting an exercise program.
Testing Protocol:
Make sure to warm up well
for 10 to 15 minutes before starting out. The field test is going to be an individual
time trial of 30 minutes. The effort should be very hard, but not so hard that
you slow down at the end, think race effort of about 10k running or 30k bike
time trial effort.
Start the time trial and make sure to press the start button on the heart rate
monitor. After the first 10 minutes press the lap button and press the lap button
again at 30 minutes. Cool down 5 to 10 minutes easy. The average heart rate over
the last 20 minutes is your lactate threshold estimate.
*Note: If your heart rate monitor does not have a lap function look at the watch
every minute and make a mental note of average heart rate over the last 20 minutes
of the test.
Now that you have your lactate threshold heart rate
what do you do with it? Using the chart below calculate
your heart rate based upon the lactate threshold heart
rate you established in the field test.
>>> Read More on Zone Descriptions |
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