In the book I'm currently reading, "Running Tough" by Michael Sandrock (2001), he quotes coach Rich Castro as saying that a good guide for your easy runs is doubling your resting heart rate. This would be around 80-85 beats per minute, as my resting HR is about 40-ish, and has been for a while now. There is no way I could run at 80 BPM. I think tripling the resting HR would make more sense (120-130 for me), but double? No way.
Thoughts?
Yeah...
My resting heart rate is 40. Double would be 80.
At typical over weight man of my age would have a resting heart rate of 75.
Double would be 150.
Odd..
Assume we both walking 12 minute miles.
My heart rate 80.
His 150.
Better off with 180 - age
Cyberius wrote:
Better off with 180 - age
I´m 20 years old so that would be 160. I recently did a HR max test and it was 185. Easy pace at 160 BPM would be ridiculous.
My easy pace would be walking slowly. My real easy pace is over 3x resting.
70-75% max HR
those kind of formulas rarely make sense for a fit person
you need to know your max HR to some degree of precision to train by HR
without a precise measure of max HR, if you use a formula to estimate your HR 'zones' you should assume a 5-10% margin of error
If I can run a 5k time trial at 180s, what should my MHR roughly be?
more like mid-180s.
Dumb formula. My rhr is usually between 35 and 40. I think walking at a 14 minute pace would get me past 70-80.
The formulas are way off for many runners. Using 220-age gives me a MHR of 150. I often hit 186 doing long hill reps.
Basing zones off a real Max HR test are iffy as well because the zone range is so big. A better approach is the Friel Method to determine your LTHR... Lactate Threshold Heart Rate. This is the maximum upper limit of your tempo zone. Once you know that number, your recovery run zone is 30-45 beats slower. My LTHR is about 160, which puts my recovery zone at 115-130. This feels pretty close to correct.
You do realize that elites have resting HR in low 30.. u think they do easy runs at 60?
Based on this formula, we shouldn't run at all.
Define Easy pace as it relates to running.
Explain how HR relates to easy pace.
If the idea to run at an effort that requires a percent of max cardiac output , you might want to consider more than just HR.
There is way more to cardiac output than HR:
1) For distance running I am assuming easy pace can be a pace at lower intensities which utilize fats for the synthesis of ATP through the processes of cellular respiration (oxidative phosphorylation). Since substrate utilization is directly related to exercise intensity I think this works pretty well2) HR also displays a linear relationship with exercise intensity.... as intensity increases, so does HR. Thus, low metabolic intensities (higher fat utilization) are related to lower HR3) Nobody outside the lab monitors their runs at a percent of max cardiac output... how on earth are you going to measure the other factors that affect cardiac output during your run? "Hey guys.. I need to slow down, my contractility is getting too high!"MORAN
Charlie wrote:
Define Easy pace as it relates to running.
Explain how HR relates to easy pace.
If the idea to run at an effort that requires a percent of max cardiac output , you might want to consider more than just HR.
There is way more to cardiac output than HR:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2575587/
Easy pace should feel....ummmm....easy.
Sledge_hammer wrote:
more like mid-180s.[/quote]
Around 190-195
Your absolute MHR should be around 105% of your 5K MHR[quote]
That wouldn't work. My resting HR is about 28, no way I could run at 56 bpm
Easy pace means you can hold a conversation with the person you are running with or you can talk to yourself.
Low tech works just as good and even better than high tech.