Aerobic Heart Rate Questions

Factual Questions
1

Based on an age of 34 and using the formula 211 - Age/2

Maximum Heart Rate (Calculated) = 194
% of Maximum Heart Rate Reserve*
Percent 60 sec. 10 sec. 60 sec. 10 sec.

100 194.0 32.3 194.0 32.3
95 184.3 30.7 187.6 31.3
90 174.6 29.1 181.1 30.2
85 164.9 27.5 174.6 29.1
80 155.2 25.9 168.2 28.0
75 145.5 24.2 161.7 27.0
70 135.8 22.6 155.3 25.9
65 126.1 21.0 148.8 24.8
60 116.4 19.4 142.4 23.7
55 106.7 17.8 135.9 22.7

  • Percent of maximum, corrected for resting heart rate of 65

IIRC, aerobic range is 55-80% of max and fat-burning occurs in that zone.

I ran within the 55-80% of max range last night and felt more comfortable than I’ve felt running in a long time. I think I’ve been training in the anaerobic zone for quite a while. Unfortunately, the pace is very slow. We’re talking a 12 minute mile, whereas my race pace is a sub 10-minute mile. Does the word “turtle” mean anything to you?

My questions: Will my speed increase as I continue to exercise in this zone? In other words, will it take more effort for me to get to my aerobic zone, the longer I run? Any idea on how long it will take?

2

Ooh, sorry about the table.

According to it, my 55-80% range is 106.7 - 155.2.

3

Bump

4

I don’t have an answer for you, but I’d just like to say that every person I know (okay, not THAT many) that started training with a heart rate monitor has noted that to stay in their target range required them to slow down significantly.

I’m not sure what that means, but just know that you’re not some sort of bizarro heart beat lady.

5

Oh, and I’d add that for regular runs, if you’re trying to stay within range, that’s good (in terms of not overworking).

Of course, when you’re going to do tempo runs or speed workouts, you’ll be targeting a higher range.

In other words, I guess I’m just trying to say that just because you’ll be slowing down to train, doesn’t mean you’ll be slowing down to race.

In fact, you SHOULDN’T be training at race pace generally, unless you’re specifically doing speedwork.

Those Kenyans have it easy. They slow down 2 minutes per mile and still run fast. The rest of us slow down 2 minutes per mile, and we’re damn near walking! Which will explain to you why, when I do the 18 mile training run this weekend, I won’t be running 12 minutes per mile. I just can’t bear it!

6

I don’t have any answers for you, either, except that I had the same experience. When I bought my heart rate monitor, I was overjoyed that I now had an excuse to go slow!

Then again, I was never a speed demon. I’m just fine with running 12 minute miles. Hell, I’m fine with walking, if I can do it in my target heart range (I’m turning 33 in a month, and I tend to shoot for 145-155 as an ‘easy’ range and 155-170 as ‘hard’)

7

Bump again.

Will I get faster? C’mon ya’ll fitness perfeshunuls.

8

I don’t know where you got your formula, but the generally accepted formula is 220-your age for 100% maximum HR. That is, however, not accurate either for someone who is fit. I’m 65 and can easily exceed 200. Well, not easily.

The statement to stay 60-80% of MHR for conditioning is just that: for conditioning. As you get more fit, you will have to run faster to stay in the target range. However, if you want to get faster, you have to exceed the 80% and even 90% by doing speed work. Interval training is the usual method. Fartlek and tempo runs are also used. The point is to run fast you have to train fast, but not all the time. Your speedwork for a week should not exceed 10% of your weekly mileage.

9

Yeah, that’s kind of what I was trying to get at. Thanks barbitu8!

And once again, my preconceptions fail me. Would never have guessed that you were 65! I guess I just associate fitness know-how with the younger set. Consider me schooled today.

10

If I may be permitted a soap box for a few brief moments…

HEART RATE MONITORS ARE CRAP!!!

-or-

HEART RATE MONITORS ARE WOTHLESS LITTLE TOYS!!!

Unless you so consistently run at an anaerobic threshhold that you cannot do distance without immediately tire yourself out, you can go on percieved effort alone.

And during an interval, a little number or a watch beeping at you will not cause you be able to break through the pain and to keep pushing. The ability to run hard for 6 3-minute sessions doesn’t come in a watch, it comes from inside.

Hence, HR monitors are crap.

11

Its hard to answer your question without assuming a whole lot of information, but in the absence details, here goes:

First, those maximum heart rate (mhr) formulas don’t mean much. The best way is to measure your max. heart rate (either at a clinic, or do it yourself) and then calculate as follows:

target zone = % (mhr - resting rate) + resting rate.

Example: my mhr is 191, my resting is 44.

65% effort = [0.65 (191 - 44)] + 44
65% effort = [0.65 X 147] + 44 = 139.55

The advantages of this method are:

  1. It uses measured values and is specific to each individual
  2. It uses each individual’s working range of physical response
  3. It can (and must) be adjusted as fitness level improves. For example, my resting heart rate has dropped by 20 beats per min since I started running five years ago.

If you are not particularly fit yet (I don’t know how long you have been running, nor your body weight), then running at 60 to 65% for 3 to 8 weeks, at gradually increasing weekly milage should definately make you faster. (You might also lose weight if you are on the heavy side, which in turn should speed you up.)

Even better results would be obtained if you also ran some of your workouts at 70 to 75%.

If you really want to get faster, after establishing the base described above (maybe you are already there) do one or two workouts per week (but no more) in the 80-90% range. For example, ten - 15 minute warm, than run 15 20 minutes at 80 to 85%, followed by a warm down. Alternatively, run 3 X 1 mile at 80 - 85, with enough jogging rests in between to get your heart down to 65%. Sandwich this workout in between the warm-up cool down mentioned above. Make sure the distances are not to long! Speed workouts, even for long-distance runners, are relatively short.

Wind sprints are also good: 5 to 12 sets of 200 to 400 yards at 90% or 85% respectively. There are loads of similar workouts, but you get the idea.

I can’t get more specific without more info. I sort of assumed that your racing distance is 10K, but of course I don’t know. The key is that you have to tailor your workouts to what your specific goal is, and you didn’t specify. Do you want to be faster over short distances or long ones?

If you want to learn more, I recomend reading “Coaches Corner” articles located on the Montgomery County Road Runners web site. A google search will get you there quickly.

Hope this helps

12

Right on! A runner joins just to post here! Welcome, kubric.

13

:rolleyes:

I’m an engineer. I LIKE having data to look at. Truth be told, I rarely even look at the watch while I’m working out any more. I use it when the workout is done, to track time, average heart rate, and stuff like that. It’s an interesting data point.

I also like to be able to compare the different workouts I do and have data to back it up - for example, I’ve found that the percieved intensity of working out indoors (either via aerobics or on a Spin bike) is much higher than outdoor workouts. It seems harder, but my heart is actually not working nearly as hard as it is when I go for a run or go on a ‘real’ bike ride. Why? Cuz working out inside is BORING! I tend to fixate on how hard I’m working, and therefore how much my feet hurt, or how hard I’m breathing, or whatever.

It’s also neat to compare say, an hour walk to a 30 minute run. I use the calorie counter to do these types of things. I have no clue if it’s accurate at all when it comes to actual caloric expendature, but I can use it as a rating to “compare” various workouts.

Can you workout without one? Of course. Most people do. Do some people find it handy to have one? Obviously they do, since lots of people buy them. Are they worthless pieces of crap? No, not in my opinion.

14

I disagree. My heart monitor tells me when I am running too fast for the course at hand. In training, heart rates above 170 are definitely a bad thing for me. I “run out of air” real fast. Temperature(big, big factor), what I drank the night before(booze), what I ran the prior day, how well I slept the night before, how upset I might be, am I ill, etc. all figure into that one number. It gives me a quick status on my physical state. While I don’t set target ranges, with their annoying beepings, I do keep an eye on the thing. It also gives you something to look at while you’re composing your diary entry for the day.

15

I know a very fast runner here locally who is not quite my age (but almost there) who uses a heart rate monitor to keep his easy days easy. Roy Benson, a coach who writes columns for various running periodicals, such as Running Journal, Runners’ World, etc., and who once coached the Florida Gators (and who now runs running camps throughout the nation), advocates the use of heart rate monitors. I guess they serve a useful purpose if you know how to use them and what they are intended to be used for. I’ve never relied on these artificial devices.

16

I should have added that they are absolutely useless unless you know your MHR. Other than having it measured in a lab where you will do an all out thing on the treadmill, there are ways of getting a good estimate on the track, consisting of several all out intervals with little rest in between. Roy Benson gave the details, but not being interested, I really don’t remember.

17

NO threemae, YOU ARE NOT PERMITTED!

I started this thread to ask about aerobic and anaerobic thresholds. I already bought the heart rate monitor, so whether YOU think they’re crap or not is moot.

In other words, I don’t give a crap what you think!

Go to Great Debates or start your own frikkin’ thread.

::fuming on Wednesday morning::

Now please, let’s get back to the topic at hand.

18

Thank you to everyone who answered my questions in the OP.

19

Eh…I guess it just depends on the person. And your goals. I personally run at race pace or faster just about every day. I run 5 times a week, ranging from 4 miles on my ‘long’ day, to a 1 mile sprint once a week, with another mile for cool down. Every other day I run 3.25 miles. Just a little farther than the 3.1 that I run during 5K races.

I’ve found that for me, I can see a noticable decrease in speed each week if I run that way. I start out at a 8 mph pace, run that for .20 miles, then go to a 7.5 mph pace for another half mile, then run at 7 mph until I reach 2 miles. I get there at about 16:45 or so. Then I slow down to 6 mph for a quarter mile or so, to catch my breath a little, and push it back up .1 mph for each .1 miles…so 6.0 until I hit 2.30 then 6.1 until I reach 2.40 ect. ect. Using this method, my last 5K time was 27:54, that race was in the pouring rain, running through several 5" deep puddles. That time was down about a minute and a half from the race I ran the previouse month. Every week, I increase the distance that I run at each pace, which lowers my time.

Not saying it’s the best way, but it works for me. Probably because I hate running, but have a drive to get myself to a decent time on the 5K. I use that as my goal, because although I was a sucky Cross Country runner in High School, I was able to do much better with hardly any effort. I’m shooting for around 22 minutes for a goal. Good luck.

20

I’m not sure why you are so down on heart monitors, but I can assure you that they are not crap.

The heart is the master engine and heart monitors are basically tachometers for the body during prolonged exertion. Although they are of limited use for sprints, they are exceptionally valuable training tools for all running a mile or further.

Obviously not all runners either need them or use them (though these days, nearly all upper level runners do or have used them to some extent), but they simplify the process of learning how one’s body responds to different paces. Plus, over the long haul, they help prevent overtraining.

I usually use them for training, but don’t ordinarily use them for racing.

Have you ever used one?