So what is my ideal range and rate well this year 2003 it should be
this 220 - 37 = 183
183 = max HR
My main trouble is i have had it up to 190+ even 200+ one summer
Toughguy in fact in my last training a 4 mile run on a warm sunny morning my Ave HR over 31 mins was
180 and thats an average so i must have been over that and under that but by how
much i do not know
okay I need to get my resting rate in here i will take my resting now whilst i
type just to get a figure but i have had several cups of coffee today so it
won't be my best hey its 44 not bad i guess
| Zones | 60% - 70% to help build endurance |
| 70% - 80% tempo work outs | |
| 80% + for interval work outs and AT training | |
| The FORMULA | 220 - age (A) = estimated max hr (HRMx) |
| HRMx - Minimum Resting HR(MRHR) = (C) | |
| so for me I get | 220 - 37 = 183 (HRMx) |
| 183 - 44 = 139 | |
| 183 - 139 = 44 (note: a diff of 44 just happens to be the same as my resting HR but this figure is the Diff) | |
| 139 X .60 = 83.4 + 44 = 127.4 | |
| 139 X .70 = 97.3 + 44 = 141.4 |
so
for my long workouts my target zone should be 127-141 , hey wait a minute that's hardly doing anything but i do need to get the zones thing sorted
so what i know is that when i have been on the rowing machine i can hit 190-200
and on ToughGuy i have done 200-210 before i stopped looking
on a 4 mile run i Ave 180
so
where do i start
well get my morning resting heart rate for 3 days in a row and Avarage it
then plug that into this sort of calc and try and stick to it
it is going to be hard cause my timings are going to be shot
when i run i run to the terain
eg on my 4 mile run ( 2 out 2 back with hills)
| Distance | Terain | Timing | Mile Time |
| 1st mile | up-level-steepdown | 8 min | 8 min mile |
| 2nd mile | up-flat | 15 min | 7 min mile |
| 3rd mile | flat-down | 21 min | 6 min mile |
| 4th mile | steepup-level-down | 31 min | 10 min mile |
For fitness runners, you will benefit the most by running in a particular zone
each day. For weight management, running in the 60-70% zone will help you burn
fat and build endurance. Increase your fitness by doing tempo runs in the 70-80%
zone. An HRM is not just for competitive runners. It can help any runner!
if i do all this and try and stay in HR Zone i will
be very slow....
this little chart seems more realistic for me Max HR across the top and real along the side with percentage workout in Blue
Right I have it sorted now 220 - age = max heart rate
so again for me this is 220 - 37 = 183
MaxHR - lowest HR = heart range
183 - 44 = 139
so now for 60% of my working heart range the calculation should be this
| 60% should = 44 x 0.60 = 26.4 + 139 = 165.4 |
| 70% should = 44 x 0.70 = 30.8 + 139 = 169.8 |
| 75% should = 44 x 0.75 = 33 + 139 = 172 |
|
80% should = 44 x 0.80 = 35.2 + 139 = 174.2 |
| 85% should = 44 x 0.85 = 37.4 = 176.4 |
| 90% should = 44 x 0.90 = 39.6 + 139 = 178.6 |
| 95% should = 44 x 0.95 = 41.8 + 139 = 180.8 |
| 100% should = 44 x 1.00 = 44 + 139 = 183 |