How long (duration), how hard (intensity), how often (frequency) and how much (volume) you exercise will affect your racing, training and recovery. Understanding target heart rate (THR) zones will help you train for triathlon and recover more effectively.
Intensity or how hard you train is relative in terms of establishing an appropriate level of exercise for each person. What could be considered difficult for a novice or beginner athlete might be below the necessary training intensity to elicit an appropriate training response for an elite athlete. Basically, there are two major THR zones that athletes need to consider when training; aerobic (in the presence of sufficient oxygen) and anaerobic (in the presence of insufficient oxygen). Aerobic exercise is somewhat easy and allows the body to fuel the workout via the utilization of fats and carbohydrate stores. Anaerobic exercise is somewhat to much harder in exertion and requires immediate energy from carbohydrate stores.
Heart rate (HR) zones are different for running, cycling and swimming. The most accurate way of determining HR zones for each is to have a graded exercise/blood lactate analysis test.
There are several different formulas used to determine HR zones. I personally subscribe to the two methods used by the American College of Sports Medicine (ACSM). The Karvonen formula and Maximum Heart Rate. They’re simple to use, are non-invasive and seem to be effective in estimating THR zones. The most accurate method of determining HR zones is to measure O2 uptake during exercise by direct measurement via open-circuit spirometry. Another accurate method is blood lactate measurements while performing a graded exercise test.
Maximum Heart Rate
Maximum Heart Rate (HRmax) formula is widely used for estimating an individuals’ THR zones.
You can estimate your HRmax by subtracting your age from 220.
For example if you’re 40 years old.
HRmax = (220 – 40 = 180).
To determine your aerobic THR zone, ACSM suggests an intensity at 65-80% of your HRmax.
180 x 65% = 117 beats per minute (bpm).
180 x 80% = 144 beats per minute (bpm).
This would represent a training range of 117-144 bpm.
ACSM suggests using 55-65% HRmax for low fit or deconditioned individuals and 65-80% for fit individuals.
Your anaerobic THR zones would be greater than the upper end number in you aerobic zones.
Karvonen Heart Rate
The Karvonen formula which takes into account resting HR as well as your HRmax, is a more accurate method for estimating THR zones. Since the presence of a low resting HR is a reliable indicator of fitness, the Karvonen formula is more successful at approximating THR zones for both low fit and fit individuals.
To determine your aerobic THR zone, ACSM suggests an intensity at 60-75% of your HRmax minus your resting heart rate (RHR).
You can estimate your projected HR zones by subtracting your age and your RHR from 220. then take this number multiply it by 60-75%. Take this number add in your RHR to predict your projected HR.
For example, our 40 year old has a RHR of 48 bpm (take your RHR when you wake up).
220 – 40 – 48 = 132
132 x 60% + 48 = 127 bpm.
132 x 75% + 48 = 147 bpm.
.
This would represent a training range of 127-147 bpm.
Your anaerobic THR zones would be greater than the upper end number in you aerobic zones.
BORG Scale of Exertion
The BORG scale is a simple way of estimating how hard one perceives the exercise to be. This estimation is commonly used when an athlete is not feeling well, acclimating to altitude or humidity.
6 |
|
7 |
very, very light |
8 |
|
9 |
very light |
10 |
|
11 |
fairly light |
12 |
|
13 |
somewhat hard |
14 |
|
15 |
hard |
16 |
|
17 |
very hard |
18 |
|
19 |
very, very hard |
Blood Lactate
Please visit the next page on my website for a great descriptive about blood lactate and what it really means to the athlete.
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TriSportsTraining.com: Hudson Valley Triathlon Coaching & Training for Women.