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Tim C.PRO
Tim C. Sendmail

Heart Rate Monitor Training

posted 8 months ago | Report

Got a HRM through my Garmin Forerunner and it seems great, been logging the data, but I am looking for more info on training with it. Been trying to focus on my Max Heart Rate training at 144 and keeping a steady pace when doing it, but certainly dont feel like I am getting the same intensity as I would when I just go out for a run. I know, train smarter, not harder, but would love any tips people have on this.

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  • Kyle K.
    Kyle K. Sendmail

    Phil Maffetone. Look into his writing and books.

    posted 8 months ago

  • Damon N.
    Damon N. Sendmail

    What Kyle K said! Most famous for his 180 formula
    http://philmaffetone.com/180formula.cfm

    posted 8 months ago

  • Julian L.
    Julian L. Sendmail
    in reply to what Damon N. said:What Kyle K said! Most famous for his 180 formula http://philmaffetone.com/180formula.cfm

    Thank you Damon. That was a good read. I think I will invest on a HRM. I either run too fast and exhaust myself prematurally, or run too slow and spend too much time and energy on the brake. I hope this info will help me find a pace for my long run.

    posted 8 months ago

  • Paul
    Paul Sendmail

    Tim,

    using a HRM to help guide your training is a fantastic way of automatically adjusting the effort for every training session to account for things like weather, fitness, form on the day, sleep levels, health, fueling, hydration etc...

    Personally i think the best way to determin what HR you should do a session at is bassed on a percentage of your Heart Rate Reserve (HRR) ... HRR is the difference between your maximum HR (HRmax) and your Resting HR (HRrest) Using HRR is good if you have a significantly higher or lower value for either of the ends, Its much better than say the Mafetone method of 180 - Age + adjustments. ( FWIW i come out about bang on average but i have friends that are significant outliers )

    Once you know your HRR you can calculate what a target HR should be for a session. ieTarget HR = (%HRR + HRrest). An Easy Aerobic effort is around 70%HRR, Steady is around 75%, 80% is roughly Marathon Pace, 85% around your Lactate Threshold pace, and 95% is V02Max Pace.

    In addition to the Maffetone Approach you could look into Hadd (google and you shall find) both are proponents of building a solid Aerobic base before any training is done above LT. However you can also use the HR Monitor with the %HRR's specified above for an approach bassed on one of the Daniels Plans, or any of the other plans out there.

    The trick is to understand what each workout is supposed to achieve, what effort level it is targeted for and adjusting it to use target HR instead of pace.

    posted 8 months ago

  • Tim C.PRO
    Tim C. Sendmail

    Thanks everyone for your feedback. This is extremely useful information and I have a lot to learn.

    posted 8 months ago

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