Heart rate training zones
Heart rate monitoring for controlling training intensity
Heart rate training zones
Training heart rate is a perfect control parameter for assessing workload during training. Today, wireless heart rate monitoring provides the unique chance to continuously measure physical exertion without interrupting workout, making training control much easier.
The optimum target heart rate
For assessing the optimum training heart rate zone, different methods are available. Surly the most accurate form would be a sport-medical testing by using a ergospirometry and lactate measurement, as these methods provide the opportunity to exactly assess the so called lactate threshold. Unfortunately those kinds of analyses have not spread widely among popular / amateur sports.
Formulas:
However, some formulas allow for calculating the desired training heart rate ranges at least approximately. But many of those formulas imply knowledge of your personal maximum heart rate. As only healthy subjects should perform maximum effort tests for determining HRmax, and even these tests are highly dependent on motivation, theoretical maximum heart rate is often set to 220-age.
To achieve most reliable values, formulas should include several individual parameters. Such formula is the so called Karvonen formula, that incorporates the individual resting heart rate and maximum heart rate. The difference of both values is called heart rate reserve (HRR; within square brackets), which is multiplied with the desired intensity zone: . It was recognized early that values, calculated by this formula, were above those, received from laboratory tests. Therefore, different correction factors followed somewhat later.
The IPN-Formula is another popular equation. Akin to the earlier mentioned Karvonen formula, it calculates the HRR, but in contrast uses certain loading factors (LF) as multipliers. These multipliers are geared to the individual endurance capacity. For untrained subjects LF equates 0.5, for moderate trained 0.6 and for highly trained subject an LF of 0.7 is used. Further, a distinction is made between the maximum heart rate during cycling and running: .
Within the Strauzenberg formula the minuend varies according to chosen training zones, whereas the subtrahend (age) stays unchanged. For cycling and untrained subjects the result is subtracted by 10bpm.
Less individual and therefore a little more imprecise, is the formula recommended by the ACSM. At best, this formula can give a rough approximation of the individual heart rate training zones, but due to its simplicity it is an often used model in fitness studios. This formula should not be used by the ambitious athlete.
