I have a maximum heart rate of 198 and a resting heart rate of 48. I calculated for my easy runs at 60-75% at 146-160 bpm. For threshold, between 85-90% I got 178-183. I don't really look at my monitor during easy runs but once threshold runs start up I'm going to have to find the right effort to get the right effect, since I've never really done proper threshold training before, always too fast. Am I doing this right, do my numbers look right?
Far too fast.
Heart Rate Reserve = Maximum Heart Rate - Resting Heart Rate. Therefore, your HRR is 150 [198-48=150].
To calculate training paces using HRR, multiply your HRR by the percentage and then add the Resting Heart Rate.
For example, if youwanted to train at 60% of your HRR of 150:
(150 x 0.6) + 48 = 138
Suggested training paces according to Pete Pfitzinger are:
VO2max intervals: 93-98% of HRR or 94-98% of MRH (max HR)
Lactate threshold: 76-88% of HRR or 80-90% of MHR
Long runs: 65-78% of HRR or 73-83% of MHR
Recovery: <70% of HRR or <75% of MHR
*** From Pfitzinger's Advanced Marathoning
Suggeested training paces according to Jack Daniels are:
VO2max Intervals: 98-100% of MHR
Lactate Threshold: 90% of MHR
Long Runs: 75% of MHR
Recovery Runs: 75% of MHR
*** From Daniels' Daniels' Running Formula
Wow what a big difference. I got 153 as the highest I should go during easy runs. I don't think I can run that slow without messing with my stride. Should I just run by feel and let the HR come to me?? I'm pretty new at this HR stuff.
After the Ironman Triathlon, Mark Allen would (base) train for about 12 weeks at a heart rate no higher than 155. He called it his patience phase. He would be forced to walk on some uphills. But he would improve his per-mile-pace at 155 by over a minute over those three months. If you are running slower than you think you should at 153, then it is probably because you need to improve your aerobic capacity. Sometimes heart rate monitors make you run slower, so you can get faster. If you run too fast on your easy runs, you are probably not recovering fully.
I agree. Just started w/ a heart rate monitor. What a difference it can make forcing you to run in your recovery range. So far, the result is I have been able to comfortably log in high miles and I do not sacrifice my quality workout days (and vice versa). I feel recovered when it comes to a workout day and I do not comprimise my aerobic development. In the past, I may have taken days off, or run short since I felt like crap on a recovery day, when actually, I was running my recovery days too fast.
Any thoughts on how to get an accurate measurement of max heart rate?
i believe you reach your maximum heart rate near the end of a 5k race. so if you wear your heart rate monitor during your next local 5k (which there seem to be 10 of every weekend) you should be able to get your MHR for the $20 entry fee.
or you could pay someone to measure it for you -- that would probably cost you a lot more (my guess is somewhere in the $100-$150 range). you might get some other useful information, though, if you get tested at sports lab-type place (VO2 max, LT, etc.).
i think you can also get near MHR by doing two all-out 800's on the track {i'm not sure of what the recovery should be -- 2 minutes or something closer to full recovery (~5 minutes)}, but i am not sure of this method (obviously).