Heart Rate Training and the Pneu Weightless Treadmill Training

Hi all!

Time is flying by and with less than one month to Worlds, time seems to be flying faster with each passing day.  It’s time to report on my training since last weeks post.  One word – AMAZING!

Last Friday, August 19, I was able to up my warm-up and training speed on the Pneu Weightless Treadmill at Arrowhead Orthopaedics’ SCOR/PT facility.  I still have some awareness in my hamstring, but it appears to be stabilizing while I’m able to work on getting my speed back.  This last session, I also used my heart rate (HR) monitor.  This enabled me to view how my heart was responding.  I know myself well enough to predict my heart rate without even looking.  However, when an athlete is unable to physically push their body to match their heart’s ability, the heart loses some fitness also and needs the opportunity to get “back up to speed.”

There are several general formulas people can use to figure their “Exercise Heart Rate Training Zone.” One of the most accurate formulas is the Karvonen’s Heart Rate Reserve.  This takes into account not only a person’s age, but also more importantly, their resting heart rate (RHR).   To find your RHR, you will need to take your HR for one full minute, BEFORE you get out of bed.  Ideally, you would like to do this for 5 days and take the average.  However, most people have a hard enough time remembering to do this for one day.   This formula is just a guideline, so one day will be fine.

Here’s the formula to establish an Exercise Heart Rate Training Zone for  60-85% of your HR Reserve:  NOTE:  Terminology used in bold print in the formula is located below the formula.  Don’t forget to get your Resting Heart Rate (RHR) before you start this formula.

KARVONEN’S FORMULA WORKSHEET

(Heart Rate Reserve Method)

1)     208 –  (.7 x _____age)

208 – _________ = _________ (HRmax)

2)     _________(HRmax) – ________(RHR) = ________ (HRR)

3)     _______(HRR) x .60  =_________ (a)

_______(a) + _________(RHR)  =   ______(LLHRbpm)

_______(LLHRbpm) divided by 6 =_____(LLHRbpm)  for 10 sec. count

4)     _______(HRR) x .85  =_________ (b)

_______(b) + _________(RHR)  =   ______(ULHRbpm)

_______(ULHRbpm)  divided by 6 =______(ULHRbpm) for 10 sec.count

Result of # 3_______Result of #4_______

(Exercise Target Heart Rate Zone for a 10-second count)

Terminology:

HRmax:   Heart Rate Maximum

HRR:         Heart Rate Reserve

RHR:         Resting Heart Rate

LLHRbpm:      Lower Limit Heart Rate beats per minute

ULHRbpm:      Upper Limit Heart Rate beats per minute

Having been consistent with my training for over 30 years, I have “put in the time,” and have developed my energy systems to withstand threshold training.  Threshold training is where you can train on the edge of your aerobic and anaerobic systems.  This takes consistent training over time to establish.  However, this is where most endurance based athletes need to be able to train if their goal is to be among the best in their sport.  It’s not an easy road to get here and that’s probably why most people never do – It’s NOT EASY!  BUT, if you are willing to “put in the time on a REGULAR BASIS for quite a long time,” it is well worth it!

According to the Karvonen’s Formula, my 60-85% HR should be between 120-152 bpm and my HR Max is 172.  However, during my running training I feel most comfortable training @ 85-95% and going between 95- 103% of my HR Max.  Yes, you heard me correctly.  I train above my HR Max.  That’s why I say the formula is a GUIDELINE.  Most people would probably have a coronary if they pushed their hearts into the 100+ HR Max zone.  But, it works for me and you have to find out what works for you.  People have said I should be involved in HR studies on athletes, especially older athletes (I’m 54) and maybe I’ll look into that after Worlds.

Anyway…back to my updated Pneu training:  It was AMAZING!.  Here’s my interval workout from last Friday, August 19:

* Warm-up:  8 mph for 1/2 mile   (HR 126)

*  8.5 mph for 1/2 mile (HR 147)

*  9 mph for .25 (HR 161)  Stitch in side developing so backed off and started over.  Note:  These things happen – deal with it and move on.

*  8.5 mph for .25 (HR 148)

*  9 mph for .25 (HR 166)

*  8.5 mph for .25 (HR 150)

*  9.5 mph for .50 (HR 166)

*  8.5 mph for.25 (HR 155)

*  9.5 mph for .25 (HR 172)

*  8.5 mph for .25 (HR 155)

*  9.5 mph for .25 (HR 172)

*  8.5 mph for .24 (HR 157)

*  9.7 mph for .25 (HR 177)

Post 1 minute HR 115.  Cooled down, did some dynamic stretching and core work and of course REHYDRATED with Cytomax and had a Muscle Milk smoothie when I got home.

I was VERY PLEASED with this workout and am looking forward to my next Pneu training this afternoon.

Stay Tuned – “Chasing the Podium,”

Patty  –  “SEE it/BELIEVE it/ACHIEVE it!”

Patty doing Interval Training on the Pneu Weightless Treadmill at Arrowhead Orthopaedics' SCOR/PT Facility

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One Response

  1. […] Hi all! Time is flying by and with less than one month to Worlds, time seems to be flying faster with each passing day.  It's time to report on my training since last weeks post.  One word – AMAZING! Last Friday, August 19, I was able to up my warm-up and training speed on the Pneu Weightless Treadmill at Arrowhead Orthopaedics' SCOR/PT facility.  I still have some awareness in my hamstring, but it appears to be stabilizing while I'm able to work … Read More […]

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