Heart rate
1 lurker |
301 watchers
May 2015
9:17pm, 18 May 2015
234 posts
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Cog Niscencsme
Interesting discussion. My natural pace lies about 70-75%MHR. I can run below 70%MHR but it takes continuous concentration and I tend to fall back to my natural pace very easily. My running time is constrained to about 70 minutes most days so running at 60% isn't going to let me run for longer compared with 70%MHR. Given that constraint, would reducing to 60%MHR give a training benefit?
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May 2015
9:53pm, 18 May 2015
5 posts
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J2R
I've come to this late, so I'm hoping someone can spare me having to read through the previous 1745 pages and give me a quick answer to this question, point me at an article maybe. There seems to be quite a bit of discussion here from people struggling to run slowly enough to keep their heart rates down to some specific percentage of MHR, such as 60%, say. Is there some convincing evidence somewhere which suggests that this is actually beneficial and if so, how? From what I've read about heart rate training (which has mainly focused on polarized training), the main thrust has been that it's a good idea not to go too high for most of your training, and thus avoid "the area between the top of the aerobic threshold and anaerobic threshold", which is "somewhat of a no mans land of fitness", as the quote to the right puts it. So that means keeping below, say, 80% of that, or maybe 75%. But what extra do you gain from going as low as 60%? |
May 2015
10:25pm, 18 May 2015
165 posts
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Fragile Do Not Bend
I would also like some useful links please as I'm probably getting a new watch with a heart rate monitor, if my hints to my husband pay off. Also any recommended books on the subject? Thanks!
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May 2015
10:32pm, 18 May 2015
56,005 posts
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Gobi
J2R - your understanding of polarized is fine except it is bigger gaps so I do a lot of stuff at 90% plus but I also work at below 60 and 70% Below 60% is about a fat burn as fat burn can be Outside of racing I do almost nothing between 70 - 90 |
May 2015
10:46pm, 18 May 2015
10,169 posts
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Dvorak
Welcome to Fetch J2R. I was looking for something to answer your question: whilst I didn't find it, I found something else which seems quite interesting. It looks at the benefits of different training intensities over various sports sportsci.org For Gobi: it's called "Intervals, Thresholds, and Long Slow Distance: the Role of Intensity and Duration in Endurance Training" and it comes from Norway. |
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May 2015
10:46pm, 18 May 2015
6 posts
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J2R
Thanks, Gobi. So given that I do most of my easy training runs at less than 70% of my working heart rate (typically around 65%, probably), what would I gain from slowing down further?
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May 2015
10:54pm, 18 May 2015
19,872 posts
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eL Bee!
J2R Probably nothing! The whole point of the structure is to keep the easy stuff as easy as feasible and below 70% of WHR is reasonably easy! If you keep your easy running easy *enough* it means that you can do your harder sessions hard enough to optimise the specific gains in that range too! |
May 2015
10:58pm, 18 May 2015
133 posts
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dibbers
A terrific book I would highly recommend is 80 20 running by Matt Fitzgerald. Also Advanced Marathoning by Pfitzinger and Douglas. Neither as totally about heart rate, but do cover it in depth, but gives a greater insight into effective training
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May 2015
11:01pm, 18 May 2015
134 posts
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dibbers
Matt Fitzgerald quotes some studies in his book that shows that 90% of recreational runners when asked to run at easy intensity, actually habitually run at moderate to high intensity. Intensity blindness as he calls it. JR2 -in that no-man's-land
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May 2015
8:40am, 19 May 2015
7 posts
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J2R
eL Bee, that's the issue, it seems, isn't it? What's easy *enough*? I don't quite get why people who are evidently very comfortably running at 65-70% WHR (such that it's not affecting their hard days) are struggling to go slower. But I think I must be missing a piece of the jigsaw. Thanks, dibbers, I read the Fitzgerald book last week and found it useful. |
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