Thursday, 29 March 2012
Heart Rate Training Zones - Time to get specific
The Anaerobic Zone
80-90% MHR- Helps develop the LT (lactic acid threshold: the exercise intensity at which lactic acid starts to accumulate in the blood stream) and the AT (anaerobic threshold: the point that lactate is produced faster than it can be metabolized) with low/moderate volume, challenging/high intensity work.
90-100% MHR- High intensity interval training which helps to increase maximum power and improve LT/AT this is achieved with low volume high intensity work. Should only be performed when completely recovered from previous work although 90-100% MHR is indicated heart rates are not the best way to gauge this level on intensity and a guide would be to increase intensity until work can be held just until the end of the interval.
Summary- Training within the anaerobic zone will help develop your LT and AT. The majority of sessions completed should keep heart rate at between 80-100% MHR. If new to exercise/training regular work within the aerobic zone should be completed before incorporating this sort of training. Session may last between 10-35 minutes.
My 75%-80% MHR zone (using 220 – age method) = 148 - 158
My 75%-80% MHR zone (using Karvonen method) = 165 – 171
This example highlights how if relying on 220-age I could be working at 20 beats lower then my actual zone targets.
Biological variation can mean the heart rate varies day to day by 2-4 BPM (beats per minute).
For more help/motivation with working out your own heart rate traiing zones please speak to or email