Using Heart Rate to determine effort (Read 1194 times)

If you are going to seriously use Heart Rate to train, you should really conduct a field test to determine your Lactate Threshold HR, and establish your zones off that. The field goes like this: Warm up. On a track, or other level surface, start running. After the first 10 minutes, hit the lap button (assuming you have a lap button, otherwise, you want to start recording HR). Run for an additional 20 minutes. Stop the HR monitor from recording. Cool down. The 30 minutes of running should leave you feeling spent, like you wouldn't be able to go much further. Also, you want to maintain a steady pace. Your LTHR is the average HR for the 20 minutes. Here's some articles describing how to do the TT field test, what the different zones are, and what they are for. http://www.d3multisport.com/articles/determinezones.html http://www.d3multisport.com/articles/beinginthezone.html http://www.d3multisport.com/articles/steady1.html

You'll never really find your true max, anyway. That would mean that you're probably going to die soon. For training purposes, maxHR isn't really necessary, especially for endurance athletes. LTHR will work fine, then base target zone HRs off that. Also, most of the formulae are rules of thumb, and will work for some, but not others.

First of all, how to use it in easy runs: a) Pick a pace that seems easy b) After a couple of minutes, your heart rate climbs to a steady state c) Try and stay in that value. If it starts to climb (significantly), that means the run is not 'easy' That said, far the best use of a HR monitor is using it in longer runs so that you don't overdo it and for measuring recoveries in intervals. I wouldn't really base my training off that completely. However, the HR is only the second thing to listen to. The first thing to listen to would be your muscles, joints and breathing. First of all, the max test is a bit silly. My highest max was 204, on a very steep, long, all-out hill effort. I routinely hit over 195 on those. On track intervals with incomplete recovery I only reach around 195 or so. I almost never reach 180 on steady-state flat runs. How I use it: If it's a recovery run (a run done between harder sessions), I try and stay around 70%, but I don't really need the HRM to tell me that. Some people just rest or cross-train instead of doing a recovery run. If it's a long endurance effort then 75-80% works nicely for me, and I can keep going for a few minutes at 90%. In any case, for longer efforts, the HR goes up significantly. I usually start around 150 and end around 170, going with the same speed all the time. So I suggest you try and just measure yourself during your normal runs. At what HR do you start feeling your legs getting sore? How long can you sustain a particular effort before losing speed? This will give you a guide for the future. If you find that, say, pushing it above a certain rate makes you have to stop after a minute or so, then that's an indication of where your 'endurance pace' limit lies. This will vary a lot with terrain and prior fatigue! I have also noticed my HR going steadily down for the same effort over the last few months, probably a result of both increased aerobic capacity and running efficiency. So, erm, yeah, possible. There is a random element, in there, but if you have no coach, following the Maffetone method might be worthwhile: http://www.rrca.org/resources/articles/slowdown.html

Thanks for all the info! I'm thinking of doing the disney half marathon so I might give these techniques a try.

Bearcat, PLEASE, get a book and READ IT! Obtain some understanding FIRST, from some Professionals (Dr's, Coaches, Runners) before posting here agian. Just kidding Sorta. Save Face. "Know what I mean, Vern"

Ask two runners the best way to train, and you'll get three opinions.