Health and Fitness

Setting a heart rate target for each workout will ensure you get into amazing shape much faster. It's all about creating quality workouts by managing your intensity to the right level of effort. If you stay in your target zone, you get the training effect you want, and make every workout count.

The first step is calculating your max hr. Each target will be a percentage of this max level. Next comes the discovery - you play with the different targets and discover how it feels to move in and out of different paces depending on what you want to get out of the run.

Max HR Calculation
I'm comfortable with the calculation most people use (220-your age) as a good estimate of your maximum h rate. However, it's better to test it at the track for yourself. You will also be able to use your mile time for calculating your race paces.

• Warm up for a mile (4 laps of a track).
• Run hard for a mile (try to keep your pace even over the 4 laps). Record your time for this mile and you will use it when you are ready to set your race pace.
• Run all out for 1 lap (1/4 mile). At the end of the lap, check your heart rate monitor and you will have your max hr. You will use this to calculate each heart rate target.

Calculation for Threshold VO2 Max or Track HR Zone
Speed comes from speed so you have to train at 95-100% of your max hr. When you are training at the track to increase your VO2 Max it's about running all out - this is the only training effect where the heart rate monitor is less necessary.

Calculation for Threshold or Tempo Run HR Zone
Tempo runs nudge your lactate threshold higher so you need to push your target hr zone to between 88-92% of your maximum hr.

Calculation for Training or Long Run Heart Rate Zone

These long runs require that you remain aerobic zone so that you don't tire your muscles and bonk. Keeping your hr below your lactate threshold allows your body to tap an unlimited supply of fat and keep you moving for greater amounts of time. Your hr target zone is between 75-85% of your maximum hr.

Calculation for Recovery or Easy Run HR Zone

Runs that are all about racking up more miles either to build overall stamina or to recover from a quality run should target a hr zone of 65-70% of your max hr. It's all about easy effort, low intensity. My max hr is 177 so for me this would be between 115 and 124 on my heart rate monitor.

Calculating your heart rate target and then using the targets to create quality runs will make you a great runner. Start by using a hr monitor and then get used to how each target zone feels so you can move in and out of strategic zones effortlessly.

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