What is HRR? What is a „cruising speed”?
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Last time while doing our Polar test work out sessions, our focus was on what really matters for runners, namely: the pulse.
Most beginners, run the same length at the same pace. Then they start speeding a little bit, the next time even more, however in general it is not a good feeling, and at one particular point there is no further development. But why? Cut…….
Most beginners do most of their workouts much more intensive, than is good for them. It’s not good to do all training on a high intensity level, because your body does not have enough time for regeneration. Thus the glycogen reserves become empty, and your body will start the new session of intense training without having had time to fill up the reserves.
Motto of the work out: LET US DARE TO LEARN TO RUN SLOWLY!
It is important to do our distance collecting sessions – the basic runs, the easy runs, the long runs, and the regeneration runs – in the anaerobic zone, that is where the production of lactic acid is minimal. Thus we keep our muscles in training, without too much intensity, and without totally emptying our reserves. That is why it is so important to find your “cruising speed”, or your personal pulse zone setting.
Just on a quick note: you can define your pulse zones in several different ways:
I. You can define it by calculation. The “old school” way: 220 – your age. This is a very simplified way, not taking in consideration a lot of aptitude. Some more precise methods are where you define age, sex, weight, and also the fact, whether the runner is an athlete, and if yes, how old. Some examples:
- 205 – 0.5* age (Parker formula: women and elite athletes get 5-5 + “points” each)
- 210 – 0.5* age – 0.1* weight (men + 4 points)
- 217 – 0.85* age (Miller formula: elite athletes under 30: – 3 /elite athletes around 50: +2 / elite athletes above 55: +4.)
II. More accurate than the calculation method is the measuring The ultimate pulse definitions two mile stones:.
- Resting pulse
- Maximum pulse
- Resting pulse – this is the lower threshold:
- let us choose a day when we have been resting and have had a good nights sleep.
- ideally we wake up by ourselves, not to an alarm clock.
- as soon as we wake let us take our pulse for 2-4 mins.
- if possible, it is good if we can sleep with our pulse measuring belt on, with the clock next to our head.
- as little movement as possible
- the lowest measured pulse within this interval is our resting pulse
- Maximum pulse – this is the upper threshold
- let us choose a lane, road that is somewhat rising, and do upward running for about 2-3 minutes.
- let us run 3 times upward with all we have got, so that the third time should be the most intense, let us not leave any strength by the end.
- let us jog slowly down the hill.
- the pulse taken after the third upward run is the maximum pulse.
As soon as we have received our resting and maximum pulse, we are able to define the interval of our pulse reserves:
Maximum pulse – resting pulse = HRR (Heart Rate Reserve)
So like this, it is easy to define your various target heart rate, and to that you can define your various running trainings:
The table we normally use for this calculation is called the Karvonen table:
(Maximum pulse – resting pulse) X % + resting pulse = target heart rate
Homework: fill out the below table, using the Karvonen method:
|HRR %||Pulse rate|
The lower rates are not that important, as on those rates we are rarely doing any noteworthy running, the pace is more likely just a brisk walk.
In the next article based on the filled out table above I will give you the optimal training heart rate zones and will let you know how to define the “cruising zone”.