Train att this intensity for short repetitions of 1 to 3 minutes, with a similar amount of time as recovery. Training in this zone is only possible for short periods, and helps you develop top-end speed. Use this zone for 3 to 10 minute repetitions with 1-2 minute recoveries. Boosts lactate threshold, but training in this zone will soon lead to fatigue. Repetitions should be 10-20 minutes long, with relatively short recoveries of 1 to 3 minutes. Training in the upper end of this zone is thought to enable you to delay fatigue caused by lactic acid. Zone 3: Moderately Hard – 80% to 87% of max HR. Training in this zone will boost endurance and the efficiency with which you use fat and carbohydrates as fuel. Useful for encouraging blood flow, to aid recovery after a tough workout. Or simply use your own handheld calculator, based on the percentages below. Once you’ve worked out your maximum heart rate, you can divide your heart rates into training zones using our zone calculator above. You can also do this via our heart rate zone calculator (above).
Option 2: Calculate 220 minus your age, to get an estimate of your max heart rate. Assume it’s close to being your maximal heart rate. Option 1: Just use the highest heart rate you’ve seen during a race or high intensity workout in the last six months. If you don’t want to do a fitness test, you have two (less accurate) options. If you are unsure, consult your physician before undertaking the test. Keep an eye on your HR watch and make a mental note of your highest heart rate as you work towards the top of the hill.įor a more accurate test (but slightly more complex), you could try this one instead.ĭoing a maximum heart rate field test while unprepared is a surefire way to end up in maximum distress. Your heart rate will rise and you will quickly tire. As you hit the hill, maintain your speed by increasing your effort. Gradually accelerate towards the hill achieving around 85% effort at the base of the hill. The test begins around five minutes before the hill. Work out your maximum heart rateįind a good hill that takes you about two minutes to run up. To begin training like this, you need to establish your own set of personal heart rate training zones. For Allen this meant training for several months at a time below 155 beats per minute, to develop his ability to use fat as a fuel. Heart rate training enables you to focus in on different training intensities. At the top of that list was heart rate training.” Six-time World Champion Allen even said: “During my 15 years of racing in the sport of triathlons I searched for those few golden tools that would allow me to maximize my training time and come up with the race results I envisioned. Back in the 1990’s, World Champion IRONMAN triathletes like Paula Newby-Fraser and Mark Allen were dominating the sport, using heart rate (HR) for all their key sessions.
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