Heart Rate Monitor Training
Posted on Oct 19, 2007 under Training Tips |First we have to figure out what your Maximum Heart Rate(MHR) is:
The following equation will give you a good estimate of your MHR.
Men: MHR = 220 minus Age
Women: MHR = 226 minus Age
Note: If you are already fit add 10 beats to your MHR.
Training must be done at a minimum of 60% of your MHR for any aerobic benefit. Anything less will just be calorie burning and nothing else.
Intervals should be done at 90% of MHR, and no higher. Mile repeats and fartlek which are longer intervals can be done at 80% to 85% of MHR. During intervals, recovery time should be however long it takes your heart to get down to 120 beats per minute.
Long runs: 65-70% of MHR
Recovery days: 60-70%
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