Monday, March 8, 2010

Using MHR and RHR to calculate out everything necessary for your running program

So you have your MHR and RHR rates, now it's time to use these numbers to determine all of your heart zones.

Let's use an example to demonstrate the zones. First take you MHR and subtract your RHR. For our example, we will use 185 for the MHR and 55 for the RHR. Using the result, multiply it by .60, .70, .80, .85, and .90 and add your RHR to all of these percentages. Let's look at the example:

185 – 55 = 130

.50 – (130 x .5) + 55 = 120

.60 = (130 x .6) + 55 = 133

.70 = (130 x .7) + 55 = 146

.80 = (130 x .8) + 55 = 159

.85 = (130 x .85) + 55 = 166

.90 = (130 x .9) + 55 = 172

Your probably wondering why we use 85% for one of our calculations while all other calculations are done on increments of ten. 85% is used as a common threshold for the body moving from an aerobic state to an anaerobic state. This means that you are using your muscles without oxygen, which will limit the amount of time you can continue running before the muscles will give out. Outside of speed workouts, you normally don't want to exceed the 85% even in your running or risk failure of your muscles to continue to perform. 50% is widely accepted as the minimum training threshold for gaining any type of endurance for running.

So how should we use these zones? Well, from my past post, remember that you can use these zones to determine what zone you should be training in for each running day:

50-60% (120-133) is usually considered warm-up or if you are going very easy, as in recovery, from a heard workout the day before.

60-75% (133- 152) is considered Aerobic Development – Long Slow Distance, or easy days.

75-85% (152-166) is when you are trying to build aerobic endurance.

85-95% (166- 179) is all anaerobic endurance, so this for distance that is ¼ to 1 mile in distance.

95-100% (179 and above) all speed, going more than a quarter mile at this level is very, very difficult.

Now I want to stress that these are just averages. If you have your maximum and threshold rates determined by a certified health club trainer, the reading will be a lot more accurate. For example, I have a 185 MHR and 55 RHR. When I have been tested, my zones end up like this:

Warm-up = 127 – 142

Aerobic Development = 142 – 152

Aerobic Endurance = 152 – 162

Anaerobic Endurance = 162 -172

Speed/Power – 172 plus.

As you can see, the feedback from the testing done at a health club monitoring my heart rate through various speeds, inclines and stresses is a lot more accurate than using the percentage formulas. Again, not a wide margin of difference, but still more accurate to the point of letting me know the exact number of beats for the training, especially in terms of moving from aerobic to anaerobic.

Tomorrow, we will put this together to put together a weekly training program for your running improvement.


Anonymous said...

Hey! I could have sworn I've been to this website before but after checking through some of the post I realized it's
new to me. Anyhow, I'm definitely delighted I found it and I'll be book-marking and checking
back frequently!

Look into my site: Slim Berry Max Review

Anonymous said...

always i used to read smaller posts that as well clear their motive, and that is also happening
with this piece of writing which I am reading now.

Also visit my web page Bellagenix skin care reviews

Anonymous said...

Hello Dear, are you genuinely visiting this web page on a regular
basis, if so after that you will definitely obtain pleasant know-how.

my web-site No2 maximus reviews

Anonymous said...

Great work! That is the type of information that are supposed
to be shared across the web. Disgrace on Google for no longer positioning this publish higher!
Come on over and visit my web site . Thank
you =)

Reverge reviews

Anonymous said...

whoah this weblog is wonderful i love studying your articles.
Stay up the good work! You know, lots of individuals are looking around for this info,
you can help them greatly.

Here is my weblog - Garcinia Cambogia reviews

Anonymous said...

Your style is very unique in comparison to other people I've read stuff from. Thank you for posting when you've got the opportunity, Guess I'll just book mark this site.

Here is my blog - Weight Lifting Supplements

Anonymous said...

Wow! In the end I got a blog from where I be capable of truly obtain valuable data concerning my study and knowledge.

My homepage - Max Robust Xtreme

Anonymous said...

Hi, all is going nicely here and ofcourse every one is sharing data,
that's actually excellent, keep up writing.

Here is my web site :: Slim Green Coffee Diet

Anonymous said...

Thanks to my father who told me on the topic of this blog, this blog is actually amazing.

my site - wrinkle cream

Anonymous said...

Hello, i feel that i saw you visited my site so i got here to
go back the prefer?.I am trying to to find things to improve
my web site!I suppose its good enough to use some of your concepts!

Here is my website - Slim XS Diet

Anonymous said...

I visited various sites but the audio feature for audio
songs existing at this site is really fabulous.

Look into my page :: Money from home

Anonymous said...

This paragraph will assist the internet viewers for creating new website or even a weblog from start
to end.

My blog post - protein and building muscle

Anonymous said...

electronic cigarettes, smokeless cigarettes, electronic cigarette, e cig, best e cigarette, e cigarette