Heart Rate Guided Training

Front Runner Seminar

Saturday, May 26, 2007

Steven T. Devor, Ph.D., FACSM

Maximum Heart Rate (MHR)

      MHR determined by

n      Genetics

n      Age

      Fitness level has no influence

            on MHR

      May be predicted by 220-age

      Estimate methods for MHR

      Straight estimate

      220 – age prediction, take desired % of number

      Conservative

      Less fit beginners, older adults, pregnant women

      Example = 70% of 200 bpm = 140 bpm

      Karvonen formula estimate

      Desired HR = RHR + % (MHR – RHR)

      More aggressive

      Fitter more experienced individuals

      Example = 60 bpm + 70% (200 - 60) = 158 bpm

      To determine true MHR

      VO2max test in clinical setting

      Test performed on treadmill or CompuTrainer

      Taken to your maximum effort

      Permits precise individualized prescription of HR training zones

      MAX Sports Center

      Athlete receives individualized plan

      To schedule an appointment for an individualized VO2 max test at Max Sports Center, please contact Kari Hammer-Phillips 614-586-1220

Heart Rate Training Zones

      Zone 1:  Easy aerobic

n      Active recovery

      Zone 2:  Aerobic

n      Long distance training runs

      Zone 3:  Tempo

n      Introducing anaerobic component

n      Lactate produced but not overwhelming

      Zone 4:  Interval

n      Anaerobic

      Zone 5:  Highest intensity interval

n      Anaerobic

n      Care needed to avoid overuse related injuries

      Most amateur endurance athletes spend nearly all training time in zone 3

      Training never, never land

n      Not hard enough to get fitter

n      Not easy enough to recover and rid body of fatigue

      Consequences include

n      Less effective interval training

n      Increased risk of overuse injuries

      Professional endurance athletes training sessions are HR guided

      Commit to HR training

n      Let go of pace per mile training

      Learn your true resting heart rate

n      Take in morning before rising from bed

n      Four to five days then average

n      Best estimate of body fatigue

Training Types – Endurance

      Intensity

n      65% - 70% of MHR

      Duration

n      1 - 4 hours

n      Long slow distance

      Days per week

n      3 - 4

      Accustom body to long duration runs

      Build aerobic base and fitness

      Encourage muscle glycogen storage

      Heighten reliance on fat as fuel source at lower intensities

n      Preserve muscle glycogen for harder efforts

Training Types – Tempo

      Intensity

n      80% - 85% of MHR

n      Near 10K race pace

      Duration

n      30 - 90 minutes

n      Distance not important

      Days per week

n      2 - 3

      Accustom body to race pace effort

      Body learns race economy

n      Running at fast pace for prolonged time

      Gradually become faster

n      Body accustomed to running near race pace

      Increase upper limit

Training Types – Interval

      Intensity

n      Repetitive and brief (30s - 5 min), high intensity efforts (85% - 100% of MHR), with recovery between (60% of MHR for 30s - 2 min)

n      Intensity, length, and recovery period

            can all be varied

n      Allow HR to â to 60%

            between interval efforts

      Duration

n      30 – 45 min total

      Days per week

n      1 - 2

      Accustom body to high intensity efforts

      Increase VO2max

      Increase tolerance for lactate

      Increase race speed

Training For Recovery

      Fitness does not increase while you train

      Training stress creates adaptations

n      Adaptations occur during rest

      Hard training balanced with adequate recovery time

n      Greater fitness gains from same amount of training

n      Completing workout ? fitness gains

n      Rest is more than a necessary evil

      Hard training

n      Stronger training stimulus prior to rest = increased recovery-adaptation response

      Key workouts

n      Space out most challenging two to four key weekly workouts as much as possible

n      Each one must be preceded by adequate rest

      Recovery workouts

n      Relatively short, easy runs

n      Not enough challenge to require additional recovery

n      Allows more frequent runs than if hard training each time

n      Body adapts by learning to recover more quickly from hard runs

n      Enhance running efficiency

      Force body to run in semi-fatigued state

      Train opportunistically

n      Learn to listen to your body

n      Do not be completely bound by training plan

      Monitor recovery status

n      Resting HR

n      “Great”, “good”, “bad” in training log

n      Three consecutive “bad” days = recovery deficit

      Training for recovery ? training less

      Perform at higher level in workouts that matter most

      Training + recovery = super-compensation

      Training + inadequate recovery = performance reduction, burnout, illness, and injury