An Introduction to An Introduction to Training with a Heart Training with a Heart

Rate MonitorRate Monitor

TopicsTopics

Personal BackgroundPersonal Background What is Heart Rate Training?What is Heart Rate Training? BenefitsBenefits A Few TermsA Few Terms Six Things You Need To Know For Six Things You Need To Know For

Effective Heart Rate TrainingEffective Heart Rate Training Heart Rate Training & OrienteeringHeart Rate Training & Orienteering Q&AQ&A

What is Heart Rate What is Heart Rate Training?Training?

Is training while measuring with Is training while measuring with accuracy the energy your body is accuracy the energy your body is expending.expending.

““Your heart rate monitor takes the Your heart rate monitor takes the guesswork out of training”guesswork out of training”

Benefits of Heart Rate Benefits of Heart Rate TrainingTraining

A personalised training programmeA personalised training programme Accurate and instant biofeedback Accurate and instant biofeedback

during every training sessionduring every training session Reduced risk of injuryReduced risk of injury Less frequent bouts of overtraining Less frequent bouts of overtraining

and exercise-induced exhaustionand exercise-induced exhaustion A stronger mind/body connectionA stronger mind/body connection Improved focus and disciplineImproved focus and discipline

A Few Terms……..A Few Terms……..

Heart RateHeart Rate Resting Heart Rate (RHR)Resting Heart Rate (RHR) Maximum Heart Rate (MHR)Maximum Heart Rate (MHR) Heart Rate Reserve (MHR – RHR)Heart Rate Reserve (MHR – RHR) AerobicAerobic AnaerobicAnaerobic Anaerobic ThresholdAnaerobic Threshold

Resting Heart RateResting Heart Rate

Resting Heart Rate is identified by Resting Heart Rate is identified by taking your average heart for 5 taking your average heart for 5 consecutive days before getting out of consecutive days before getting out of bed in the morningbed in the morning

If your resting heart rate is 10% or If your resting heart rate is 10% or more above normal, you should more above normal, you should completely cease training until it completely cease training until it returns to normal levelsreturns to normal levels

Maximum Heart RateMaximum Heart Rate

Age Predicted Maximum Heart RateAge Predicted Maximum Heart Rate– Max HR for men = 220 – ageMax HR for men = 220 – age– Max HR for women = 226 – ageMax HR for women = 226 – age

Highest number you’ve ever seen!Highest number you’ve ever seen!

Laboratory VO2 Max TestLaboratory VO2 Max Test

Methods for Calculating Methods for Calculating Training Heart Rate RangesTraining Heart Rate Ranges

Standard Age Predicted FormulaStandard Age Predicted Formula– Target Heart Rate = Max HR x intensityTarget Heart Rate = Max HR x intensity– Example – 30 yr old female (RHR = 46 Example – 30 yr old female (RHR = 46

bpm)bpm)– Eg 50% = 196 x .5 = 98 bpmEg 50% = 196 x .5 = 98 bpm

The Karvonen FormulaThe Karvonen Formula– Target Heart Rate = (max HR – resting HR) Target Heart Rate = (max HR – resting HR)

x intensity + resting heart ratex intensity + resting heart rate– Eg 50% = (196 – 46) x .5 + 46 = 121 bpmEg 50% = (196 – 46) x .5 + 46 = 121 bpm

Delta Heart RateDelta Heart Rate

0 – 10 beats = Excellent0 – 10 beats = Excellent

11- 20 beats = Normal11- 20 beats = Normal

21 – 30 beats = High21 – 30 beats = High

31+ = Oh dear !31+ = Oh dear !

Six Things You Need To Know Six Things You Need To Know For Effective Heart Rate For Effective Heart Rate

TrainingTraining How to follow your How to follow your

heart instead of heart instead of training like a robottraining like a robot

Distinguishing Distinguishing exercise intensities exercise intensities by heart rateby heart rate

Designing an Designing an annual annual periodisation periodisation scheduleschedule

Applying the Applying the energy zonesenergy zones

Heart Rate Games: Heart Rate Games: How to enhance How to enhance the mind/body the mind/body connectionconnection

Proper warmup Proper warmup and cool downand cool down

Energy ZonesEnergy Zones

Endurance - 65% - 75% of MHREndurance - 65% - 75% of MHR Strength - 75% - 85% of MHRStrength - 75% - 85% of MHR Interval - 65% - 92% of MHRInterval - 65% - 92% of MHR Race Day - 80% - 92% of MHRRace Day - 80% - 92% of MHR Recovery - 50% - 65% of MHRRecovery - 50% - 65% of MHR

Endurance Energy ZoneEndurance Energy Zone

65% - 75% of maximum heart rate65% - 75% of maximum heart rate

Better performance (VO2 Max)Better performance (VO2 Max) Stronger immune systemStronger immune system Fewer injuriesFewer injuries Increased energy levelsIncreased energy levels

Sample Endurance SessionSample Endurance Session

PROFILE 4 - Mood

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Strength Energy ZoneStrength Energy Zone

75% - 85% max heart rate75% - 85% max heart rate

Increased muscular endurance Increased muscular endurance Increased muscular forceIncreased muscular force Improved ability to tolerate lactic Improved ability to tolerate lactic

acidacid

Sample Strength SessionSample Strength Session

PROFILE 6 - Wicklow Hills

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Interval Energy ZoneInterval Energy Zone

65% - 92% max heart rate65% - 92% max heart rate

Increased ability to work at high Increased ability to work at high intensitiesintensities

Improved recovery time between Improved recovery time between challenging work boutschallenging work bouts

Sample Interval SessionSample Interval SessionPROFILE 8 - Pumped

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He

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Race Day Energy ZoneRace Day Energy Zone

80% - 92% maximum heart rate80% - 92% maximum heart rate

Only when 100% rested and Only when 100% rested and energisedenergised

Recovery Energy ZoneRecovery Energy Zone

50% - 65% max heart rate50% - 65% max heart rate

Improved ability of muscular and Improved ability of muscular and cardiovascular systems to recover cardiovascular systems to recover from high intensity training sessions from high intensity training sessions

Increased circulation of blood and Increased circulation of blood and oxygen throughout the bodyoxygen throughout the body

PeriodisationPeriodisation

Periodisation is a system of dividing Periodisation is a system of dividing the calendar year into different the calendar year into different periods of trainingperiods of training

Just as we need nights of sleep to Just as we need nights of sleep to balance active days, weekends to balance active days, weekends to balance workweeks and warm balance workweeks and warm summers to balance cold winters, we summers to balance cold winters, we need to balance the type of training need to balance the type of training programme we followprogramme we follow

Benefits of PeriodisationBenefits of Periodisation

Variation in exercise stimuliVariation in exercise stimuli Improved development of athletic Improved development of athletic

performanceperformance Helps prevent boredomHelps prevent boredom Helps prevent injuryHelps prevent injury Reflects the body’s need for balanceReflects the body’s need for balance

Sample Periodisation CycleSample Periodisation Cycle

Aerobic Period (8-12 weeks)Aerobic Period (8-12 weeks)– Endurance/Recovery energy zones only Endurance/Recovery energy zones only

Strength Period (4 weeks)Strength Period (4 weeks)– Strength/Endurance/Recovery energy zonesStrength/Endurance/Recovery energy zones

Anaerobic Period (4-6 weeks)Anaerobic Period (4-6 weeks)- 1 – 2 Anaerobic sessions building to race day- 1 – 2 Anaerobic sessions building to race day

Rest Period (4-8 weeks)Rest Period (4-8 weeks)– No training followed by recovery zoneNo training followed by recovery zone

Sample ProgrammesSample Programmes

Training Training BaseBase

Enhance Enhance FitnessFitness

Athletic Athletic TrainingTraining

MonMon EndurancEndurancee

EndurancEndurancee

RecoveryRecovery

TueTue OffOff OffOff StrengthStrength

WedWed StrengthStrength StrengthStrength EndurancEndurancee

ThurThur OffOff OffOff IntervalInterval

FriFri EndurancEndurancee

EndurancEndurancee

RecoveryRecovery

SatSat OffOff OffOff RaceRace

SunSun OffOff IntervalInterval EndurancEndurancee

Heart Rate GamesHeart Rate Games

Heart Rate Recovery GameHeart Rate Recovery Game

Heart Rate Performance GameHeart Rate Performance Game

Heart Rate Manipulation GameHeart Rate Manipulation Game

Heart Rate Separation Game Heart Rate Separation Game

Warmup / CooldownWarmup / Cooldown

10 – 15 minutes before and after 10 – 15 minutes before and after training at heart rates of 50-65%training at heart rates of 50-65%

Allows the body to function at its Allows the body to function at its peakpeak

Recover quickly afterwardsRecover quickly afterwards Reduce cumulative stressReduce cumulative stress Improve energy utilisationImprove energy utilisation

Benefits for OrienteeringBenefits for Orienteering

Improved fitness/performanceImproved fitness/performance Reduced risk of injuryReduced risk of injury Increased mind/body connectionIncreased mind/body connection Heightened focus and concentrationHeightened focus and concentration Help identify when to race and how Help identify when to race and how

farfar Identify relationship between heart Identify relationship between heart

rate and mistakes?rate and mistakes?

Further ReadingFurther Reading

Heart Rate Monitor Guidebook to Heart Rate Monitor Guidebook to Heart Zone Training by Sally EdwardsHeart Zone Training by Sally Edwards

Precision Heart Rate Training by Precision Heart Rate Training by Edmund R BurkeEdmund R Burke

Total Heart Rate Training by Joe FrielTotal Heart Rate Training by Joe Friel