Heart Training Zones

#1
Just need some advice on this please from anyone with experiance.

As an example i had a quick treadmill run yesterday.

23 min run
11 min spent at 80-90+%
The rest was spent at 70-80% (before i realised i could do 80-90%)


Is it advisable to stay at 80-90% as long as possible? Will i get fitter quicker keeping my heart pounding?

I hammered it but when i had to slow down i did untill the HR got to 80% then started up again. Are them rest periods cheating?
 
#2
If you want stamina, keep going as long as possible..


errrm
 
#5
Honestly if you're going for the 1.5 or 3 miles, just get used to running the distance and then start running as fast as you can consistantly. Go as fast as you can for a specific distance, walk when you can;t keep at that pace, then go back to running. As you get used to the pace, increase the disatnce until you can do all 3 miles at the fast pace without stopping to rest.

edit- don't worry about HR zones for such low distances/times involved.
 
#6
I can already do 5 mile but thats with a straight run 1st mile then 1/4 mile fast walk and then 1/2 mile run intervals fron then on.


Ive also found that setting the treadmills distance running backwards from 4 or 5 miles for some reason helps me work harder as ive just gotta get to zero as fast as poss. Must be in my head but works for me.
 
#7
carlbcfc said:
I can already do 5 mile but thats with a straight run 1st mile then 1/4 mile fast walk and then 1/2 mile run intervals fron then on.


Ive also found that setting the treadmills distance running backwards from 4 or 5 miles for some reason helps me work harder as ive just gotta get to zero as fast as poss. Must be in my head but works for me.
My suggestion, try and do 5 miles without stopping and without any slow downs. Keep it steady state. Then when you can do that at say 8 mph, try it again, but run at 9 mph. When you can't continue the pace (say 3 miles in), walk for 3 minutes then go back to running at a 9 mph pace until you need to rest again. Repeat until finished.
Then as time goes on, go 3.2, 3.4, 3.6 etc miles without stopping, keeping the pace at 9mph until you can get to 5 miles again without stopping, then start over again.

However, why the treadmil?
 
#8
Cheers.

Treadmill...well i own one so im gonna make some use of it and build some basic cardio on it for now. Ive got a 4 mile route im gonna do eventually thats local but im saving that till the cardio improves or it could be offputting getting down the road, blowing up and coming home.
 
#9
carlbcfc said:
Cheers.

Treadmill...well i own one so im gonna make some use of it and build some basic cardio on it for now. Ive got a 4 mile route im gonna do eventually thats local but im saving that till the cardio improves or it could be offputting getting down the road, blowing up and coming home.
Fair enough.


Do you have a HR monitor or are you using the handles that come on the treadmil?
 
#11
HI carlbcfc,
I have no idea how fit you are or what age you are but if you haven't exercised for a while those sort of % heart rates can be dangerous. If you own an F6 you will probably know that your max heart rate is generally estimated at 220 minus your age. Try and stay in the lower % ranges of that heart rate until you have been exercising for around 6 weeks. Obviously if you're as fit as feck ignore all of the above :D
 
#12
jockinese said:
HI carlbcfc,
I have no idea how fit you are or what age you are but if you haven't exercised for a while those sort of % heart rates can be dangerous. If you own an F6 you will probably know that your max heart rate is generally estimated at 220 minus your age. Try and stay in the lower % ranges of that heart rate until you have been exercising for around 6 weeks. Obviously if you're as fit as feck ignore all of the above :D
I tend to like the Karoven method more myself because it takes resting HR into account. http://www.briancalkins.com/HeartRate.htm
 
#13
70-80% is the aerobic zone for endurance. So am i better off doing 30 mins in that zone or intervals off 1 min max, 1 mix walk for 30 mins? Taking me into 80-90%?? The site says interval is best.
 

Alsacien

MIA
Moderator
#14
My main sport is biathlon, but I also cross train for other things such as mountaineering and technical diving.
My max heart rate is 190, resting heartrate 52.
I always trained the army way - hard as I could, long as could etc - no workout was complete until physically exhausted. Daily 1 hour sessions on the crosstrainer at 170+, plus running, boxing, circuit training all flat out.
Then I did some tests sat on the bike with a mask covered in monitors.
My performance was excellent at 160+, but crap at 120-140, which meant I was going into O2 deprivation (curve) until my system caught up.
The recommendation was to spend 60% of my training time in that zone over the summer - which I did by mountain biking at my wifes pace.
I was sceptical, but quite frankly amazed at my performance improvements gained by training "less hard".
Speak to specialist coaches, or read on the net - time and money well spent.
 
#15
Alsacien said:
My main sport is biathlon, but I also cross train for other things such as mountaineering and technical diving.
My max heart rate is 190, resting heartrate 52.
I always trained the army way - hard as I could, long as could etc - no workout was complete until physically exhausted. Daily 1 hour sessions on the crosstrainer at 170+, plus running, boxing, circuit training all flat out.
Then I did some tests sat on the bike with a mask covered in monitors.
My performance was excellent at 160+, but crap at 120-140, which meant I was going into O2 deprivation (curve) until my system caught up.
The recommendation was to spend 60% of my training time in that zone over the summer - which I did by mountain biking at my wifes pace.
I was sceptical, but quite frankly amazed at my performance improvements gained by training "less hard".
Speak to specialist coaches, or read on the net - time and money well spent.
There was a article I read ages ago about this kind of training.
Basically you start off very very slowly, get your body to rely completely on the slow twitch fibres and the build up over a period of many many months so that you can reach your old speed maxes but at a much lower HR. You're supposed to be able to surpass your old maxes quite easily because there is almost zero fast twitch involvement, which means the adaption is continually getting stronger and no lactic acid is built up.

Interesting concept, but it does take about 3 months of going painfully slow while your body re adapts to relying just on the slow twitch muscles.

I've been doing some 90 minutes sessions every week now keeping my HR to 120-130 bpm to try and get the best of both worlds.
 
#16
When i lay down for 20 mins i got a resting of 62 average. My max is 194.

So basically im trying to get ahead of myself. Stick to 70-80% purely for one session and leave the 80-90 for hard days?
 
#17
carlbcfc said:
70-80% is the aerobic zone for endurance. So am i better off doing 30 mins in that zone or intervals off 1 min max, 1 mix walk for 30 mins? Taking me into 80-90%?? The site says interval is best.
A mixture of both.

45-60 minutes of that zone, 30 minutes of 30s sprint (getting HR to say 180bpm) and 1 minute - 1 minute 30 off.
 
#18
carlbcfc said:
When i lay down for 20 mins i got a resting of 62 average. My max is 194.

So basically im trying to get ahead of myself. Stick to 70-80% purely for one session and leave the 80-90 for hard days?
If you're resting HR is 62, I would do some slow sessions for a few months.

HR of sub 140 for like a 45 minutes - 1 hour 3 times a week.

HR is best dropped through low HR high volume sessions.


Then come may time you have more reserves to tap into for when you start hitting the higher HR's and you can recover more before you start doing intervak sessions (which are hard to recover from if you aerobic capacity is poor).
 
#19
Not quite ready for a 90min session yet mate. I can only just do 1.5 at non stop pace then back to walk for a min or so. Im doing weights in the morning on top half, will that affect my afternoon treadmill session? Also will barbell squats help for fatigue in the legs while running?
 
#20
Nope, I meant just train that HR zone regardless of method.

You haven't noted when you need to have met your goals by.


An example, I haven't run at all and did some slow sessions and then followed that up with harder aerobic sessions of 45 minutes to 1 hour at about 140-160 bpm.
I did a 1.5 run and my time was 9 minutes 4 s. Without any running (groin strain for 400's 6 eeks prior) and being 26 now and 86kg, thats not that bad IMO (not good, but not bad with no specific running or interval sessions, just long boring aerobic ones), I was quite non plussed about it as well, while others came in a few minutes afterwards and collapsed.

As for squats, I would skip the run the day before squats. If you're going to squat, do them on fresh legs and run afterwards if you want the mileage. They are a mixed bag when it comes to leg fatique. Good and bad, depends on how you train with them (a good workman never blames his tool).
 

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