Heart Rate Training
I was recently inspired by Mark Allen’s article on Heart Rate Training, featured deep in the archives of duathlon.com. Thanks to keyword search efficiency, the article surfaced as the second most relevant result in Google search for the term “heart rate training”. Following are several experts from Mark’s article – I recommend reading the article in full to capture everything it has to offer.
“…when I entered the sport of triathlon . . . my mentality was to go as hard as I could at some point in every single workout… Then came the heart rate monitor. …Phil Maffetone, who had done a lot of research with the monitors . . . said that I was doing too much anaerobic training, too much speed work, too many high end/high heart rate sessions. I was forcing my body into a chemistry that only burns carbohydrates for fuel by elevating my heart rate so high each time I went out and ran.”
“So he told me to go to the track, strap on the heart rate monitor, and keep my heart rate below 155 beats per minute. …below this number my body would be able to take in enough oxygen to burn fat as the main source of fuel for my muscle to move. I was going to develop my aerobic/fat burning system. What I discovered was a shock.”
“So, for the next four months, I did exclusively aerobic training keeping my heart rate at or below my maximum aerobic heart rate [and] my pace . . . improved by over a minute. And after nearly a year of doing mostly aerobic training . . . my pace at 155 beats/minute had improved to a blistering 5:20 mile.”
The formula for maximum aerobic heart rate:
1. Take 180
2. Subtract your age
3. Take this number and correct it by the following:- add or remove beats based on age and fitness level [see full article on Heart Rate Training]
According to the formula above, my maximum aerobic heart rate is around 144 beats per minute (180-36=144). According to my Garmin Forerunner 310xt training tool, taking a more precise measurement of my heart rate training zones, my maximum aerobic heart rate is 148 beats per minute. I’m going to use this number instead of the general formula above.
I don’t know that I have a goal as ambitious as running 5:20 miles, but the overall outcome of heart rate training as described by Mark Allen is exactly what I’m looking for. I’ve been going about my endurance training with the same mentality he describes in his early days.
Training in an anaerobic zone
I would love to see the results he was able to achieve within the first several months of heart rate training. I’m going to commit to this approach for the next four months and record my results below. Come back to see my heart rate training results posted below.
Heart Rate Training: Week 1
I’m three runs into my heart rate training regimen and have realized several things. First, Mark Allen aptly noted that you need to check your ego at the door. My mile run pace at 148 heart beats per minute is currently around 10 minutes per mile. WHAT!!! It’s really hard to back off and run that slow. The second realization though is how much less fatigue there is when keeping my heart rate down. I’m committed to continue and really look forward to seeing the results.
Heart Rate Training: Week 2
Entering the second week of maximum aerobic heart rate training and I’m having serious doubts about the value of this training regimen. I don’t doubt the science behind the approach, but I’m questioning whether my current aerobic base or perhaps some other aspect of my conditioning is adequate enough to get the most out of heart rate training right now. I’ve had to decelerate my pace from 8-8:30 to a coma-inducing 11+ minute pace to keep my heart rate below 148 beats per minute. I’m barely evening running at that pace, having to alter my form to something that resembles a slow shuffle. I just have to question whether I’m a good candidate for this training program right now. I’ll go do some more research and report back with what I find.
Target Heart Rate Research:
Well, my suspicions were validated – training with a target maximum aerobic heart rate of 148 beats per minutes (bpm) didn’t feel right, and it doesn’t appear to be right for me. After reading through some more online resources on the topic, I’ve revised my target to 155 bpm–75% of max. Recalculating my training zones started with recording my actual resting heart rate after getting in bed last night (57 bpm). Then I used an online target heart rate calculator to come up with an estimated maximum heart rate (187 bpm). I’ll continue to research and revise this number . . . until I’m intimately familiar with the science and reasoning behind it.
