- Brings objectivity to a training program, much like a coach
- Allows for training analysis and better program development
- Helps athletes listen to their body and avoid anaerobic overtraining
- Helps spot under-recovery (over-training)
The key to HRM training is to keep your heart rate in certain zones. In most ways the HRM allows you to develop specific performance with far more accuracy. To figure out your heart rate zones, you first have to ascertain your resting and maximum heart rates.
Resting Heart Rate – Simply take your heart rate as you lay in bed after waking up in the morning.
Maximum Heart Rate – There are numerous ways to figure this out! There are some basic formulas that work fairly well. The most commonly used is 220 less your age (220-24=196). However, a fit 50 year old likely has a higher max than 170. You can accurately determine your cycling max by using a cycling trainer. After a good warm up, pedal as fast as possible with the highest gear/resistance possible for 1 minute. Then count your pulse for the 30 seconds immediately following and double that number. So, if 90 beats in 30seconds x 2 = 180 bpm, then 180 would be used as your cycling maximum.
There are two major heart rate zone systems commonly used. The most readily accepted system is the five zone which looks like this:
- Zone 1 (50-60% of max): the Healthy Heart zone. This is often used as the recovery zone by endurance athletes. Spending time in this zone will elevate your health but not increase your endurance or strength.
- Zone 2 (60-70% of max): the Temperate zone. While still a relatively easy effort level, this zone elevates the rate at which cells release fat for fuel. A fit person burns fat more readily and efficiently than a non-fit person. This is often referred to as the “fat burning zone.”
- Zone 3 (70-80% of max): the Aerobic zone. This is the point at which endurance really improves. The amount and size of blood vessels increases, your heart increases in strength and size, and lung capacity and respiratory rate increase! This is where your body burns fat and carbohydrates at an equal rate.
- Zone 4 (80-90% of max): the Anaerobic threshold. This really is the “feel the burn” zone, the point at which your heart can no longer supply enough blood and oxygen to the muscles to keep them firing. Training intervals spent in this zone improve your capacity for pain. In other words, you’ll be able to sustain hard efforts longer.
- Zone 5 (90-100% of max): the Redline zone. The equivalent of riding “all out.” Even world-class athletes can only maintain this zone for extremely short bursts. Short, hard intervals in this zone improve your power.
As always this information tends to be hidden in books! Open a few of them up for more info. Reading is also good training!!!
Keep the wheels on the ground,
ZMJ