Training & Your Heart Rate
by Eric Harr
Working out without a heart rate monitor is like driving a car without a speedometer. It’s driving blind. The best athletes in the world carefully monitor their heart rates during cardiovascular workouts, and so should you.
One of the biggest myths in the fitness world is that you have to work hard and be out of breath to boost your fitness. Although it may seem counterintuitive, it is almost always better to stay below the point where you lose control of your breath; that is, below your maximum heart rate. When you work out this way, you burn more fat and exercise feels easier, so you’re inclined to do it more often. Over time, you become more aerobically fit, meaning your body becomes more efficient at working out, because it’s more efficient at using oxygen. Fitness without fatigue. It’s the way to enjoy workouts more, enjoy your life more (!) – and reap more benefit from exercise. Don’t get caught in the trap of more is better. It isn’t. Smarter is better.
One of the biggest myths in the fitness world is that you have to work hard and be out of breath to boost your fitness. Although it may seem counterintuitive, it is almost always better to stay below the point where you lose control of your breath; that is, below your maximum heart rate. When you work out this way, you burn more fat and exercise feels easier, so you’re inclined to do it more often. Over time, you become more aerobically fit, meaning your body becomes more efficient at working out, because it’s more efficient at using oxygen. Fitness without fatigue. It’s the way to enjoy workouts more, enjoy your life more (!) – and reap more benefit from exercise. Don’t get caught in the trap of more is better. It isn’t. Smarter is better.
Top endurance athletes rarely exceed their maximum heart rate, which helps them get fit without fatigue, leads to faster progress, increased confidence, greater energy and a desire for still more exercise. This is known as the aerobic cycle. When you work out at easier effort levels--below your maximum heart rate--you feel good during your workouts and finish them feeling invigorated. On the other hand, if you work out at your maximum heart rate, your body cannot breathe fast enough for you to continue at that pace. You’re out of breath, your lungs burn. You finish your workout feeling ready for a two-hour nap.
So rather than exercising at your maximum heart rate, you should train at your ideal training zones (also called target heart rate zones). In order to train in the zone, so to speak, you need to know your maximum heart rate. A number of factors influence your maximum heart rate including your age, genetics, fitness level and overall health. You can find your true maximum heart rate by exercising to exhaustion and recording what your heart rate is at that point. This can be dangerous, however, and should only be done under the watchful eye of a physician. For our purposes, you can determine your approximate maximum heart rate by
So rather than exercising at your maximum heart rate, you should train at your ideal training zones (also called target heart rate zones). In order to train in the zone, so to speak, you need to know your maximum heart rate. A number of factors influence your maximum heart rate including your age, genetics, fitness level and overall health. You can find your true maximum heart rate by exercising to exhaustion and recording what your heart rate is at that point. This can be dangerous, however, and should only be done under the watchful eye of a physician. For our purposes, you can determine your approximate maximum heart rate by
subtracting your age from 220 (220 - age = maximum heart rate).
You will use this number as the basis for your workouts. Think of your maximum heart rate as a speed limit of sorts. Sure, you can exercise at your speed limit, but doing so makes your engine consume more fuel, which means you’ll run out of gas more quickly.
You can use your maximum heart rate to determine your ideal training zones, which essentially are the different levels of exercise
You will use this number as the basis for your workouts. Think of your maximum heart rate as a speed limit of sorts. Sure, you can exercise at your speed limit, but doing so makes your engine consume more fuel, which means you’ll run out of gas more quickly.
You can use your maximum heart rate to determine your ideal training zones, which essentially are the different levels of exercise
intensity. The four different training zones are
described below in detail. Each zone corresponds to a different target heart rate range. When exercising in Training Zone I, for example, you should be at 50 to 60 percent of your maximum heart rate. So if your maximum heart rate is, say, 185 beats per minute, your heart rate should be between 92 and 111 beats per minute during a Training one I workout (185 x 0.5 = 92.5 and 185 x 0.6 = 111).
Your target heart rate is an objective measurement of how hard your body is working, but it’s important to monitor your subjective exercise intensity as well. In 1982, Gunnar Borg developed a scale for monitoring intensity based on how hard you feel you are working. The rate of perceived exertion, or RPE, scale provides a quantitative rating of exercise effort. To determine your RPE, just do a brief mental scan of your body while working out. How labored is your breathing? How hard are your muscles working? Are they burning? Then use the following scale to give your “exercise effort” a number.
Your target heart rate is an objective measurement of how hard your body is working, but it’s important to monitor your subjective exercise intensity as well. In 1982, Gunnar Borg developed a scale for monitoring intensity based on how hard you feel you are working. The rate of perceived exertion, or RPE, scale provides a quantitative rating of exercise effort. To determine your RPE, just do a brief mental scan of your body while working out. How labored is your breathing? How hard are your muscles working? Are they burning? Then use the following scale to give your “exercise effort” a number.
RPE Scale
7 - very, very light exertion (This is a feeling similar to that of getting up from the couch to get a beer.)
9 - very light exertion (You barely feel like
Training and Your Heart Rate
Issue 4 | September 2008
you’re exercising.)
11 - fairly light exertion (You’re just starting to break a sweat.)
13 - somewhat hard exertion (Your breathing is becoming pretty labored.)
15 - hard exertion (You begin to feel lactic acid sensation in your muscles.)
17 - very hard exertion (You cannot speak one sentence without running out of breath.)
19 - very, very hard exertion (You cannot speak. Fast-moving rivulets of drool begin to stream down the corners of your mouth.)
20 - Wow!
Each of the four training zones below corresponds to both a target heart rate range and a range from the RPE scale. Together these two numbers help you to accurately gauge your exercise intensity so that you know you’re exercising “in the zone.”
11 - fairly light exertion (You’re just starting to break a sweat.)
13 - somewhat hard exertion (Your breathing is becoming pretty labored.)
15 - hard exertion (You begin to feel lactic acid sensation in your muscles.)
17 - very hard exertion (You cannot speak one sentence without running out of breath.)
19 - very, very hard exertion (You cannot speak. Fast-moving rivulets of drool begin to stream down the corners of your mouth.)
20 - Wow!
Each of the four training zones below corresponds to both a target heart rate range and a range from the RPE scale. Together these two numbers help you to accurately gauge your exercise intensity so that you know you’re exercising “in the zone.”
Training Zone I
Recovery / Endurance / Anatomical Adaptation: These workouts are conducted at a nice, easy pace. Your heart rate should be at 50 to 60 percent of your maximum heart rate and should not exceed 130 beats per minute. Your RPE score should be 10 to 12. This zone builds aerobic fitness, strengthens immunity, and uses your body fat as the primary source of fuel. The purpose of these workouts is to get out there, have fun, and gain aerobic fitness without fatigue. This training zone is where you will spend the majority of your training time, especially if you are just getting back into shape.
Tempo/Long Intervals: When you are exercising in this zone, your subjective feeling is “comfortably challenging” (RPE of 13 to
Training Zone II
Tempo/Long Intervals: When you are exercising in this zone, your subjective feeling is “comfortably challenging” (RPE of 13 to
15). In other words, you’re working, but you’re not out of control. Your heart rate should be at 60 to 70 percent of your maximum heart rate. These workouts build excellent fitness for sports like running and triathlons, since you will likely spend most of your time on race days in this zone. Tempo workouts are designed to help you keep a strong pace throughout your race. These workouts are done at a steady state over a longer duration (10 to 40 minutes). Long intervals serve the same purpose but are performed as a series of short bouts (three to eight minutes) at a slightly higher intensity than the tempo workouts.
Short Intervals/Speed: When your aerobic fitness begins to plateau, it’s time to sprinkle some Training Zone III work into your
Training Zone III
Short Intervals/Speed: When your aerobic fitness begins to plateau, it’s time to sprinkle some Training Zone III work into your
Training and Your Heart Rate
Issue 4 | September 2008
program. These intervals can last anywhere from 30 seconds to two minutes and should only be performed after at least four weeks of consistent, injury-free exercise. They help you focus on increasing your speed. When doing a Level III workout, your heart rate should be at 70 to 80 percent of your maximum heart rate and your RPE should be 16 to 17.
Training Zone IV
Explosive Power: These sessions are reserved for serious fitness enthusiasts and athletes who want higher-end fitness, particularly competitive athletes. Efforts should be from five to 20 seconds in duration and should build into an all-out effort. These sessions will dramatically improve your maximal oxygen-carrying capacity and your biomechanical technique. Your RPE should be 18 to 20 and your heart rate should be at 80 to 90 percent of your maximum. It may be difficult, however, to determine your heart rate during exertion, because an explosive-power effort lasts only 30 seconds or less, so your heart rate may not jump up until after the burst of power is over. Such a session is best done on feel. Go as hard as you can while maintaining good form.
Regardless of your fitness level or goals, you should spend the vast majority of your training time in Zones I and II. Training in these zones helps you become more aerobically fit without fatigue. Mark Allen, one of the greatest triathletes of all time, was religious about sticking to Training Zone I and II workouts. It build him into an injury-free, aerobic-powerhouse, world-dominating triathlete. And these principles will work for you, too.
Exercise with a heart monitor – and it will change the way you look, feel, and perform.
Regardless of your fitness level or goals, you should spend the vast majority of your training time in Zones I and II. Training in these zones helps you become more aerobically fit without fatigue. Mark Allen, one of the greatest triathletes of all time, was religious about sticking to Training Zone I and II workouts. It build him into an injury-free, aerobic-powerhouse, world-dominating triathlete. And these principles will work for you, too.
Exercise with a heart monitor – and it will change the way you look, feel, and perform.
Eric Harr, the author of five best-selling books including, ’Triathlon Training in 4 Hours a Week is a professional triathlete ranked #6 in the world his first year. For more information about Eric Harr see our contributors page. Also check out his website: ericharr.com
Training and Your Heart Rate
Issue 4 | September 2008
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