An abnormal spike in resting heart rate during training indicates possible illness or fatigue, so stop. Adjust your training plan by running less and recovering more. If you notice your HR is above its normal training values, you may be overtraining. Over time, you will learn your heart rate responses to different training paces, distances, and levels of exertion for more effective training. Vary your runs to include these different heart rate zones throughout the week. Maximal HR runs are done very infrequently in training and can be reserved for racing. Easy, recovery runs should be 60 percent to 70 percent of max HR, aerobic conditioning runs are 70 percent to 80 percent of max HR, lactate threshold runs are at 80 percent to 90 percent of max HR, and maximal effort runs are at 90 percent to 100 percent of max HR. The general guideline for training is to run at 60 percent to 90 percent of max HR but you can be more specific. Now you can plan your training runs to target specific heart rate zones. Once you have a resting baseline and a max HR established, the fun really does begin. Rapid HR recovery is an indication of a high fitness level. When fit, your heart rate will return to its normal resting values quicker. You can also follow your recovery rate, a measure of your adaptation to training, with your HR monitor. If you want to bump it up a notch, incorporate speed work and/or increase your weekly mileage. Once your HR is no longer falling, you have adapted to your current level of training. Now you can track your fitness along with your HR.Īs you become fitter, your heart rate becomes lower at rest and during exercise. Your RHR establishes your bottom baseline. This measurement is taken at rest take your pulse while still lying in bed.
You must also determine your resting heart rate (RHR). (For another method to measure your max HR, go here.)
The highest heart rate you achieve during this “all out” effort is your maximum heart rate. For this reason, you are advised to have someone present and willing to assist you. Maximal heart rates are achieved at exhaustion this means you will have to run at “all out” intensity for 4 to 10 minutes.
To determine your max HR, you can arrange a maximal treadmill test if you have access to such facilities near you or you can perform a field test. A heart rate reading above what you thought was your max HR would indicate that this number was not your true max HR.Īge-predicted formulas (e.g., 220 minus your age) are helpful, but they are an estimate and do not always work well in conjunction with a heart rate monitor. This is the body’s normal response to effort over time. Heart rate response during exercise, even on a steady-paced run, will climb gradually. Play icon The triangle icon that indicates to playīut first, in order to use your heart rate monitor accurately, you must establish your true max HR.
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