Heart Rate Training

We now have access to our heart rate 24/7 thanks to the advent of tech. Be it walking up the stairs, eating scrambled eggs or during a workout. A few questions therefore arise:

How do we utilise this metric into a function of sporting performance?

What method do we use to calculate our maximum heart rate?

In what zone should you train to obtain results?

There is a plethora of research out there on the physiological benefits of heart rate training and the impact on metabolism and performance. All of which are beyond the purpose of this article. However, the great thing about heart rate training is this: get it right and you can maximise your training sessions, recover well, perform better and prevent over training. This is thanks to you using a measurement that is objectively specific to you – your heart rate. There are other ways to measure effort be it with pace or perceived exertion. Nonetheless, our focus in this article will be on heart rate.

Below I’ll cover the different training zones of intensity and the most common heart rate methods used.  Remember, when training you should always aim for maximum results with the least amount of effort. Hopefully this article will assist you in determining which method you find works to best achieve this.

Burning fat and improving aerobic and/or anaerobic capacity are all possible when training in the zones. Each zone requires a different fuel source, which we look into below. The percentage you will see refers to the rate at which our heart rate works relevant to its maximum all-out effort.

For example, the 60% zone means we aim to get our efforts to a level whereby our heart rate is working at 60% of its maximum.

 

1. Energy Efficient or Recovery Zone 60% – 70%

This zone is also considered the fat-burning zone. Subsequently, the primary source of fuel utilised when in this zone is fat. Whilst your body burns fat, it also allows the body to re-energise with glycogen, which may have been used up in earlier tougher workouts. As a result, this zone helps develop an endurance foundation and basic aerobic capacity and is a low intensity zone.

2. Aerobic Zone 70% – 80%

This is considered the cardio zone. It conditions the body exceptionally well to deliver fresh oxygen to the working muscles and effectively remove carbon dioxide from the body. Fat is still the man fuel source however, there is a slight increase in carbohydrate utilisation. This zone is considered moderately intense. Therefore, you can sustain this zone longer than the more intense zones.

3. Anaerobic Zone 80% – 90%

Also referred to as the lactate threshold training zone, fat is significantly reduced as the fuel source as glycogen now becomes the main source of fuel. Consequently, a by-product of such intensity and burning all this glycogen is lactic acid. There will become a point where your body can no longer remove the lactic acid at a rate quicker than it can produce it. This is termed your anaerobic threshold (AT). With the correct application of zone training however, you can delay your AT. This means you can push harder for longer as your ability to deal with lactate will be delayed.

4. Maximum Zone 90 – 100%

This zone is all out efforts and you will only be able to sustain this zone for very short periods of time, ie. Sprinting. Training therefore in this zone is usually only necessary for very specific reasons and is only recommended once you have conditioned yourself to train at this intensity.

Now that we know what zones are out there, let’s explore how we can get our maximum heart rate (max HR) level and work within these zones.

Maximum Heart Rate

At the crux of all heart rate training is your maximum heart rate (max HR). This can be obtained in a couple ways. You can do an all-out effort to determine your max HR or you can use the 220 – age = max HR formula. Therefore, your max HR is the maximum amount of times your heart beats on average per minute (BPM).

Doing an all-out effort is probably the most accurate way of determining your max HR but you need to be prepared for this as it can be tough. In this instance, you are actively trying to push yourself to your limit for a brief interval. Stopping and smelling the flowers on the way is not going to happen. Ideally you want to condition yourself for this attempt to get the best results possible. Failing to do so can result in you over exerting yourself. Worse case, having those same flowers sent to you in hospital.

The alternative method to get your max HR is a widely used and accepted formula, which is 220 – age = max HR. The issue with this formula is it may under estimate your max HR if you are fit and overestimate your max HR if you are unfit. Let’s say an individual is 40 years of age. Using this formula their max HR would be:

max HR = 220 – age

220 – 40 = 180 bpm

Here we can see this individual of 40 years of age has a max HR of 180 beats per minute.

Karvonen Formula / Heart Rate Reserve (HRR)

Your heart rate reserve (HRR) is the difference between your max HR and your resting heart rate (rest HR). You can obtain your rest HR by taking your pulse first thing in the morning or with most of the heart rate trackers these days. Your rest HR is your hearts average beats per minute, whilst at rest. Usually the fitter you are the lower the heart rate. The general population ranges anywhere from 60 – 75bpm.

Let’s say for the same 40 year old example he has a resting heart rate of 45bpm. We can arrive at a HRR of:

[(max HR − resting HR = HRR) × % Intensity] + resting HR = training zone

Example:

180 (max HR) – 45 (rest HR) = 135bpm (HRR)

(135 x  70% zone of intensity) + 45 (rest HR) = 140bpm

Therefore, to train at 140bpm will be equivalent to training in the 70% Aerobic Zone.

180 – age

This formula was devised by the legendary Dr Phil Maffertone. Subsequently, this formula was created to highlight the ideal base range of aerobic training. The theory behind Dr Maffertone’s formula is to avoid overtraining with excessively hard training. Similarly, he too shared the opinion of getting maximum results with the least amount of effort.

Let’s compare the 180 – age formula with that of the Karvonen formula above using our 40 year individual example.

1. 180 – age

180 – 40 = 140bpm is the idea range for aerobic training as suggested by Dr Maffertone.

As we can see, Dr Maffertone’s formula of 180 – age results in this candidate training at 140bpm (aerobic zone). This is the same for the Karvonen formula, i.e., 140bpm (70% / aerobic zone). This only holds true for the aerobic zone however. This is because the zone Dr Maffertone recommends is used to develop the aerobic base.

Miller et al.

One last formula to determine your max HR is that of Miller et al.

217 – (age × 0.85)

Using the 40 year example here again we see his max HR is:

217 – (40 x 0.85)

217 – 34 = 183bpm

Summary

As you can see there are a few ways to work out your max HR. As you can see from the above examples no two ways are likely to return the same result:

1. 220 – age
2. All out maximal effort (field test)
3. Miller et al.

Using your preferred method of acquiring your max HR you can also see in which zones you should train to obtain the results you are after:

1. Karvonen Formula
2. 180 – age

Hopefully, now you have a little more knowledge to more accurately decide what works best for you.

Heart rate training is still widely accepted as being a considerably accurate way of training as the heart rate measurement is specific to yourself. It is a great way to train at the right intensities and to prevent over training. Similarly, you can specifically work on strengths and weaknesses in your training program. In addition, this type of training also helps more accurately target a desired physiological response to such training programs.

Here is a great article on the pros and cons of heart rate training. Furthermore, if you are considering the purchase of a heart rate monitor then give this article a read too. Remember, heart rate training and the zones are close estimates and not guarantees. For example, these equations can suggest that two people with the exact same age may have the same max HR. This may certainly not be the case.

Happy monitoring!