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# HR Training - confused? (Read 778 times)

Based on this article, I would say that not only have I been training in the wrong zones, but so have the majority of people that I train with!! I'm thinking he may have his own opinion here, as I've always seen it as % of max HR. Here is a link to marathonguide.com's HR calculator that goes against what this guy is saying in your article... http://www.marathonguide.com/FitnessCalcs/heartrate1calc.cfm
Run long, run strong
djdarrin - the link you sent tends to agree with the "working HR" calculation. If you look at their slightly more advanced calculation here: http://www.marathonguide.com/FitnessCalcs/HeartRate2Calc.cfm You will see that it also incorporates your resting HR... I think I am decided that this is the way to go - but still not sure that the %HR displayed on my Polar is equivalent to these zones...
Hah! If you really want to cloud the issue, you can throw in Maffetone's calculation - which is comparatively simple! Take (180 - your age) and then you might subtract an additional 5 or 10 based on health problems and exercise history, or add up to 5 if you've been working out 5x/wk for 2 years... and then you make that your max training HR... (sorry, don't have a link for this handy...) There are lots of different calculations out there. You can get very precise on what your numbers are supposed to be, only to find out later that it was "all wrong" and your numbers are something else... only to find out later that those numbers were "all wrong" and really it's something entirely different. Almost enough to make an aspiring HR training runner throw up their hands in despair... I think the real moral of the story is find something that works for you and stick with it. If it's not working for you, fiddle with it.

Hey wingz - I'm not at all sure about your calculation there. I guess it is trying to give you a max training HR for easy runs. I'm now pretty convinced that the best HR training zones are as follows: Max HR = 220 - your age Rest HR = taken first thing in the morning Working HR = Max HR - Rest HR Training zone = % x working HR + rest HR. EG: Max HR : 220 - 35 = 185. Rest HR: 60 Working HR: 185 - 60 = 125 75% = (125 x 0.75) + 60 = 154 80% = (125 x 0.8) + 60 = 160 90% = (125 x 0.9) + 60 = 172 100% = (125 x 1.0) + 60 = 185 I think this is the way ahead, because it incorporates your resting HR and therefore takes account of your level of fitness and not just your age. Thoughts?
Max HR = 220 - your age Rest HR = taken first thing in the morning Working HR = Max HR - Rest HR Training zone = % x working HR + rest HR.
I certainly prefer the look of the zones calculated by this method as it gives you a slightly higher HR for each zone. I have enough dificulty running slow enough as it is to keep below the different %ages and I'd rather not have to start walking.

12 Monkeys

Purdy''s reported approach certainly seems more valid based on my perceived effort tat these HRs.

Princess Cancer Pants

That's it! Now I am defintely NOT getting a HRM--I hate Math and I already have too much running-related stuff to obsess over as is. k

## '17 Goals:

• Chemo

• Surgery

She was not strong. She was valiant. Radiant. Brave and broken. The beauty she discovered in the aftermath was unparalleled to anything she had known before, because it had come at such a cost.

~ Unknown

Now if you want to really cloud the issue Take 205 and subtract 1/2 your age and use that as your max HR. For me this comes to 176, exactly what I was able to get testing on the Treadmill. I Use Prudey's meathod along with my tested HR which conforms to the above formula.
Age is not an illusion
Your max HR may or may not be about 220 - your age... if it were true for all people, I'd be AT MOST 18 years old instead of 33..., since I hit 202 towards the end of my last 5K without any ill effects (other than not wanting to run any faster!). Hey... maybe it's true after all! Running DOES make you younger, right? Seriously, though, everyone's different. Your actual maximum may be higher or lower than what the formula says... so you may need to tinker with your training zones too.