Heart Monitor Training and Examples
Heart monitors are going to be used at Melrose Cross - Country to help tailor each individual to a workout. This workout will help provide the athlete from being over-trained in practice, which can lead to injury. It also prevents under-training, which can hinder athletes from achieving their full potential. Heart rate monitors help athletes learn their "pace" during practices.
Heart monitors are based on the athletes maximum heart rate and how "in - shape" the athlete is. Training will be based on the athletes heart rate. 70% of the maximum heart rate pace on "easy days" and 90% of the maximum heart rate pace on "hard days". Typically a 5k or 4k cross-country race is ran at 85 - 95% of the athletes maximum heart rate.
The Karkoven Method, explained below, along with an example, is used to calculate the athletes training zones
Karvonen Formula
The Karvonen Formula is a mathematical formula that helps you determine your target heart rate (HR) training zone. The formula uses maximum and resting heart rate with the desired training intensity to get a target heart rate.
Target Heart Rate = ((max HR − resting HR) × %Intensity) + resting HR example
Ideally, you should measure your resting and maximum heart rate for more accurate results. If the maximum heart rate cannot be measured directly, it can be roughly estimated using the traditional formula 220 minus your age. Also, an average value of 70 bpm can be used for resting heart rate if it is not known.
Example Training Heart Rate Zone For example, for a 25 yr old who has a resting heart rate of 65, wanting to know his training heart rate for the intensity level 60% - 70%.
His Minimum Training Heart Rate:
220 - 25 (Age) = 195
195 - 65 (Rest. HR) = 130
130 x .60 (Min. Intensity) + 65 (Rest. HR) = 143 Beats/Minute
His Maximum Training Heart Rate:
220 - 25 (Age) = 195
195 - 65 (Rest. HR) = 130
130 x .70 (Max. Intensity) + 65 (Rest. HR) = 156 Beats/Minute
His training heart rate zone will therefore be 143-156 beats per minute
Heart monitors are based on the athletes maximum heart rate and how "in - shape" the athlete is. Training will be based on the athletes heart rate. 70% of the maximum heart rate pace on "easy days" and 90% of the maximum heart rate pace on "hard days". Typically a 5k or 4k cross-country race is ran at 85 - 95% of the athletes maximum heart rate.
The Karkoven Method, explained below, along with an example, is used to calculate the athletes training zones
Karvonen Formula
The Karvonen Formula is a mathematical formula that helps you determine your target heart rate (HR) training zone. The formula uses maximum and resting heart rate with the desired training intensity to get a target heart rate.
Target Heart Rate = ((max HR − resting HR) × %Intensity) + resting HR example
Ideally, you should measure your resting and maximum heart rate for more accurate results. If the maximum heart rate cannot be measured directly, it can be roughly estimated using the traditional formula 220 minus your age. Also, an average value of 70 bpm can be used for resting heart rate if it is not known.
Example Training Heart Rate Zone For example, for a 25 yr old who has a resting heart rate of 65, wanting to know his training heart rate for the intensity level 60% - 70%.
His Minimum Training Heart Rate:
220 - 25 (Age) = 195
195 - 65 (Rest. HR) = 130
130 x .60 (Min. Intensity) + 65 (Rest. HR) = 143 Beats/Minute
His Maximum Training Heart Rate:
220 - 25 (Age) = 195
195 - 65 (Rest. HR) = 130
130 x .70 (Max. Intensity) + 65 (Rest. HR) = 156 Beats/Minute
His training heart rate zone will therefore be 143-156 beats per minute