A on-site discussion on the trials, tribulations and triumphs of some Oakville endurance runners. Use the "comments" box below the blog to add your feedback.
Wednesday, February 14, 2007
Heart Rate Monitors - your comments and questions
6 comments:
Anonymous
said...
Hey Mario, when you give your talk, can you explain the different ways to determine your maximum heart rate please?
Mario, I have never trained with my heart rate monitor and has always had one that goes with my Timex gps. I have to say I find it all too confusing and I like to run to pace and with a group. Kathy and I are running our hills before the clinic so I will try my heart rate monitor out (so I am sure I will have questions). B'Ann
It is not too hard to find out the different Target Zones. If you want, I can bring my calculator on Sunday and help you determine your Target Zones. You can then try to compare your pace with your heart rate. In that way, when you loose your GPS signal, you use your heart rate to make sure you stay on pace!
I would also LOVE some help determining my Target Zones. I went to Chapters and tried to read the Daniel's book that you use but alot of the stuff is way over my head!
I would be happy to help you with Jack Daniels' Running Formula book. I know that Mike Perge is also using some of the material from the book and is finding it useful. If you want, we can talk about it on Sunday.
Some of you requested that I post some of the formulas to calculate your Maximum Heart Rate (MHR). The formula that the Runners' World web site will be using is as follows:
MHR= 208-(0.7*Age) if you are under 40 years old (I know, it is most of the people at the clinic!).
MHR= 205-(0.5*Age) if you are over 40 years old.
Resting Heart Rate (RHR): Take your heart rate just before getting up or lie down for 20 minutes and take your heart rate. Do this for three days and calculate the average. This will be your RHR
Target Zones:
Easy Run 65 to 79 of MHR
Marathon 80 to 90% of MHR
Tempo 88 to 92% of MHR
Interval/Fartlek 98 to 100% of MHR
To calculate your Target Zones use the following formula:
[(MHR-RHR)*%of TZ]+ RHR
Example: Mario's vitals RHR=43 BPM, MHR=179 BPM
My Easy run zone (65% to 79%) is calculated as follows:
[(179-43)*.65]+43 = 131 BPM
[(179-43)*.79]+43 = 146 BPM
I hope this helps. If you have any questions or would like me to help you calculate your target Zones, please let me know and I will bring my calculator and will be happy to help.
6 comments:
Hey Mario, when you give your talk, can you explain the different ways to determine your maximum heart rate please?
Mario,
I have never trained with my heart rate monitor and has always had one that goes with my Timex gps. I have to say I find it all too confusing and I like to run to pace and with a group.
Kathy and I are running our hills before the clinic so I will try my heart rate monitor out (so I am sure I will have questions).
B'Ann
Hi B'Ann:
It is not too hard to find out the different Target Zones. If you want, I can bring my calculator on Sunday and help you determine your Target Zones. You can then try to compare your pace with your heart rate. In that way, when you loose your GPS signal, you use your heart rate to make sure you stay on pace!
Mario
Hi Mario,
I would also LOVE some help determining my Target Zones. I went to Chapters and tried to read the Daniel's book that you use but alot of the stuff is way over my head!
See you tomorrow at 7:15,
Kathy
Hi Kathy:
I would be happy to help you with Jack Daniels' Running Formula book. I know that Mike Perge is also using some of the material from the book and is finding it useful. If you want, we can talk about it on Sunday.
Mario
Hi to all:
Some of you requested that I post some of the formulas to calculate your Maximum Heart Rate (MHR). The formula that the Runners' World web site will be using is as follows:
MHR= 208-(0.7*Age) if you are under 40 years old (I know, it is most of the people at the clinic!).
MHR= 205-(0.5*Age) if you are over 40 years old.
Resting Heart Rate (RHR): Take your heart rate just before getting up or lie down for 20 minutes and take your heart rate. Do this for three days and calculate the average. This will be your RHR
Target Zones:
Easy Run 65 to 79 of MHR
Marathon 80 to 90% of MHR
Tempo 88 to 92% of MHR
Interval/Fartlek 98 to 100% of MHR
To calculate your Target Zones use the following formula:
[(MHR-RHR)*%of TZ]+ RHR
Example: Mario's vitals RHR=43 BPM, MHR=179 BPM
My Easy run zone (65% to 79%) is calculated as follows:
[(179-43)*.65]+43 = 131 BPM
[(179-43)*.79]+43 = 146 BPM
I hope this helps. If you have any questions or would like me to help you calculate your target Zones, please let me know and I will bring my calculator and will be happy to help.
Best regards,
Mario
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