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RUN WITH THE RIGHT HEART FREQUENCY (Marathon Training)

August 31, 2009

heartrate

HEART RATE:
It is the number of Heart Beats per Minute; the times per minute that your heart contracts.

MAXIMUM HEART FREQUENCY:
The Maximum Heart Rate (Max HR) is the highest number of times your heart can contract in one minute. The maximum heart rate (%) is the most useful tool to determine the intensity of your training.

YOU CAN CALCULATE YOUR MAX HR WITH THE FOLLOWING FORMULA:
For men: 220 – Your Age
Example: A 35 years old man’s maximum heart rate will be equal to 185

For women: 226 – Your Age
Example: A 45 years old woman’s maximum heart rate will be equal to 181

ENDURANCE:
Slower pace (from 65% to 79% of your maximum heart frequency) used for your warm ups and recovery after longer runs.

ANAEROBIC:
Intermediate pace (from 80% to 88-90% of your maximum heart frequency) used during training sessions lasting about 15 to 30 minutes to build your speed and allow to run longer at a faster pace during a competition.

HARD RESISTANCE:
Intensive pace (95% of your max HR) used during short speed training sessions. Such work outs are destined to improve your lungs capacity to absorb oxygen and recovery process.

RUN WITH THE RIGHT HEART FREQUENCY
ENDURANCE ANAEROBIC HARD/ MAX
MARATHON HALF MARATHON 10KM
HBM* 70% 75% 80% 85% 90% 95% 100%
200 140 150 160 170 180 190 200
199 139.3 149.25 159.2 169.15 179.1 189.05 199
198 138.6 148.5 158.4 168.3 178.2 188.1 198
197 137.9 147.75 157.6 167.45 177.3 187.15 197
196 137.2 147 156.8 166.6 176.4 186.2 196
195 136.5 146.25 156 165.75 175.5 185.25 195
194 135.8 145.5 155.2 164.9 174.6 184.3 194
193 135.1 144.75 154.4 164.05 173.7 183.35 193
192 134.4 144 153.6 163.2 172.8 182.4 192
191 133.7 143.25 152.8 162.35 171.9 181.45 191
190 133 142.5 152 161.5 171 180.5 190
189 132.3 141.75 151.2 160.65 170.1 179.55 189
188 131.6 141 150.4 159.8 169.2 178.6 188
187 130.9 140.25 149.6 158.95 168.3 177.65 187
186 130.2 139.5 148.8 158.1 167.4 176.7 186
185 129.5 138.75 148 157.25 166.5 175.75 185
184 128.8 138 147.2 156.4 165.6 174.8 184
183 128.1 137.25 146.4 155.55 164.7 173.85 183
182 127.4 136.5 145.6 154.7 163.8 172.9 182
181 126.7 135.75 144.8 153.85 162.9 171.95 181
180 126 135 144 153 162 171 180
179 125.3 134.25 143.2 152.15 161.1 170.05 179
178 124.6 133.5 142.4 151.3 160.2 169.1 178
177 123.9 132.75 141.6 150.45 159.3 168.15 177
176 123.2 132 140.8 149.6 158.4 167.2 176
175 122.5 131.25 140 148.75 157.5 166.25 175
174 121.8 130.5 139.2 147.9 156.6 165.3 174
173 121.1 129.75 138.4 147.05 155.7 164.35 173
172 120.4 129 137.6 146.2 154.8 163.4 172
171 119.7 128.25 136.8 145.35 153.9 162.45 171
170 119 127.5 136 144.5 153 161.5 170
169 118.3 126.75 135.2 143.65 152.1 160.55 169
168 117.6 126 134.4 142.8 151.2 159.6 168
167 116.9 125.25 133.6 141.95 150.3 158.65 167
166 116.2 124.5 132.8 141.1 149.4 157.7 166
165 115.5 123.75 132 140.25 148.5 156.75 165
164 114.8 123 131.2 139.4 147.6 155.8 164
163 114.1 122.25 130.4 138.55 146.7 154.85 163
162 113.4 121.5 129.6 137.7 145.8 153.9 162
161 112.7 120.75 128.8 136.85 144.9 152.95 161
160 112 120 128 136 144 152 160
159 111.3 119.25 127.2 135.15 143.1 151.05 159
158 110.6 118.5 126.4 134.3 142.2 150.1 158
157 109.9 117.75 125.6 133.45 141.3 149.15 157
156 109.2 117 124.8 132.6 140.4 148.2 156
155 108.5 116.25 124 131.75 139.5 147.25 155
154 107.8 115.5 123.2 130.9 138.6 146.3 154
153 107.1 114.75 122.4 130.05 137.7 145.35 153
152 106.4 114 121.6 129.2 136.8 144.4 152
151 105.7 113.25 120.8 128.35 135.9 143.45 151
150 105 112.5 120 127.5 135 142.5 150
* Heart Beat Per Minute
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