Saturday, March 6, 2010

The Kevorkian formula

If you want to incorporate heart rate training into your running correctly, you need to use the training zones that you get from using the Kevorkian heart rate formula. I cannot stress how inaccurate the 220 minus your age heart rate formula is. If I used that, I would be underperforming in all my training. The formula is more inaccurate as you get older, mainly because there is an inherent bias built in for age.

Here's the Kevorkian formula in a nutshell:

Max Heart Rate (MHR) – Minus - Resting heart rate (RHR) = Net Active Heart Rate (NAHR). Apply the percentages for your zones (60-70, 70-8-, etc.) to the NAHR add the RHR and voila, your training zone.

Let's use an actual example (mine) to give you a sample to use as you calculate yours:

Max Heart Rate - 185

Resting Heart Rate - 55

Net Active Heart Rate – 185 – 55 = 130.

So to get to 60% of the max, it would be calculated at 185- 55 = 130 x .60 = 78 + 55 = 133. So if I want to be in the 60-70% training zone, it would be 133 to 146 beats per minute.

What are the important ranges for training?

50-60% is usually considered warm-up or if you are going very easy, as in recovery, from a heard workout the day before.

60-75% is considered Aerobic Development – Long Slow Distance, or easy days.

75-85% is when you are trying to build aerobic endurance.

85-95% is all anaerobic endurance, so this for distance that is ¼ to 1 mile in distance.

95-100% all speed, going more than a quarter mile at this level is very, very difficult.

My next blog will go over on how to get your MHR and RHR and how to incorporate these training zones.


 


 


 


 

23 comments:

Anonymous said...

Why visitors still use to read news papers when in this
technological world all is existing on net?

Also visit my web blog; Pure White Kidney Bean

Anonymous said...

Thanks for finally talking about > "The Kevorkian formula" < Loved it!

my web blog :: Garcinia Cambogia ExtractGarcinia Cambogia HCA

Anonymous said...

Awesome post.

Stop by my webpage: Green coffee

Anonymous said...

Hey very nice web site!! Guy .. Excellent .. Amazing .. I'll bookmark your blog and take the feeds also? I'm satisfied to find numerous helpful info here within the put
up, we'd like develop more strategies in this regard, thank you for sharing. . . . . .

Here is my blog - eye bags

Anonymous said...

I read this post fully concerning the comparison
of latest and preceding technologies, it's awesome article.

Take a look at my homepage; Best Supplements for Muscle Growth

Anonymous said...

I know this if off topic but I'm looking into starting my own weblog and was curious what all is needed to get set up? I'm assuming having a blog like yours would cost
a pretty penny? I'm not very web savvy so I'm not 100% certain.
Any tips or advice would be greatly appreciated. Many thanks

Here is my site :: Stem Cell Face Cream

Anonymous said...

Superb blog! Do you have any helpful hints
for aspiring writers? I'm hoping to start my own blog soon but I'm a little lost on everything.
Would you advise starting with a free platform like Wordpress or go for a paid option?

There are so many choices out there that I'm completely overwhelmed .. Any recommendations? Thanks!

Feel free to visit my web-site acaiultrablog.com

Anonymous said...

Saved as a favorite, I like your web site!

Also visit my blog: Rejuvenex

Anonymous said...

Hey very nice blog!

my web page; Automated pay days review

Anonymous said...

A person necessarily assist to make seriously posts I would state.
That is the very first time I frequented your website page and so far?
I surprised with the analysis you made to make this actual post extraordinary.
Excellent job!

Feel free to surf to my blog :: Ultra Slim Patch Diet

Anonymous said...

whoah this blog is great i really like reading your posts.

Keep up the great work! You already know, lots of people are looking around for this information, you could
aid them greatly.

Feel free to surf to my web-site :: muscle supplememts

Anonymous said...

Good day! This is my first comment here so I just wanted to give
a quick shout out and say I truly enjoy reading your articles.
Can you recommend any other blogs/websites/forums that
go over the same subjects? Thank you so much!


Feel free to visit my page Buy Raspberry ketone Plus

Anonymous said...

Asking questions are truly good thing if you are not understanding something totally, however
this paragraph provides nice understanding yet.


Feel free to surf to my web-site: Cambogia trim

Anonymous said...

Hi, i think that i saw you visited my web site thus i came to “return the favor”.
I'm attempting to find things to improve my website!I suppose its ok to use some of your ideas!!

Take a look at my web-site :: Diet Patch

Anonymous said...

Pretty nice post. I just stumbled upon your weblog and wanted to
say that I've really loved surfing around your weblog posts. After all I will be subscribing on your feed and I am hoping you write again very soon!

Have a look at my web site Best Anti Wrinkle Product

Anonymous said...

Howdy, I believe your web site might be having browser compatibility problems.

Whenever I take a look at your website in Safari, it
looks fine however when opening in IE, it has some overlapping issues.
I merely wanted to give you a quick heads up! Aside from that, wonderful website!


Check out my blog post :: Androsolve Muscle

Anonymous said...

here on this site is picked up a wide range of articles on smart [url=http://apple-televizor.ru/]http://apple-televizor.ru/[/url]

Anonymous said...

When some one searches for his vital thing, so he/she desires to be available that in detail, therefore that thing is maintained over here.



Here is my web site ... Muscle X

Anonymous said...

Hey There. I found your blog using msn. This is an extremely well written article.
I will make sure to bookmark it and come back to read more of your useful info.
Thanks for the post. I'll definitely return.


Ultra Force facts

yanmaneee said...

kevin durant shoes
adidas nmd
yeezy 500 blush
air max 270
yeezy 500
lebron 17
outlet golden goose
paul george shoes
canada goose
nike air max 97

roothoez said...

why not try this out Related Site view resource find more info click for more

sethe said...

c7i91c8s53 h0o12o0j42 g0w79x7d07 o7r99f1r16 h8v34k0q25 h5z45h2z38

Anonymous said...

supreme new york
hermes
jordan shoes
a bathing ape
supreme clothing
fear of god outlet
off white shoes
kyrie 8
kyrie 8
golden goose sneakers