Vdot weather calculator8/28/2023 If you have this, then you can do the following: The max heart rate test requires a heart rate belt and heart rate monitor. The Classic Method: Based on testing your maximum heart rate The most accurate: Measuring via running test.Estimate based on your competition speed.Estimate based on your maximum heart rate.Here in the article, we review 3 popular methods to calculate your training zones. To find your zones, you must either "guess" or work them out by measuring. How do I calculate my training zones for running? The most frequently used model consists of 5 zones, which also form our starting point for the example below. But as a general rule they are based on HEART RATE and/or TEMPO - in some cases, also in WATTAGE. There are many ways to establish the training zones, all depending on how you use the zones. So two people who both run 5 km in 25 min do not necessarily have the same training zones. However, it is important to emphasise that the training zones are completely personal and only work for your individual situation. In this article you will meet a few more examples of how the training zones may be split up for runners of different abilities. By calculating the correct training zones, you will be able to always know EXACTLY how fast (or intense) you have to run on each run to get the most out of your workout! Thus, you will know how fast you have to run on your long distance sessions, how fast you have to run for your interval training, and how slow you have to run when you are recovering etc. The idea behind training zones is to establish different levels of intensity, so you have, for example, a zone for your interval training, a zone for your long distance runs etc. You need to know your personal training zones in order to get the most out of the time you spend in your running shoes. If you want to train as efficiently as possible, then there is no way of getting around your training zones. Why is it important to know your training zones? The right training zones will ensure to help you get more out of your training, as well as reduce the risk of injury. Working beyond these paces won’t give you an advantage, but simply increase your fatigue and reduce your ability to complete your next session.Training zones give your training more structure, and it will be easier for you to know whether your training is varied enough and whether you distribute your training optimally. Planning sessions around these specific paces, we aim to get the optimum result from the least possible training stress. Sessions at this pace should be short and infrequent due to the risk of injury and severe soreness greatly increasing above this pace. We usually use it for reps of 1-4 minutes. This is your pace at VO2max - the pace that forces your muscles to absorb the maximum amount of oxygen they can per minute. In training, it is usually used for longer reps of 5-20 minutes. When highly motivated, you may be able to sustain this pace for towards an hour. This type of training taxes your ability to tolerate and clear lactic acid. Referred to as ‘T-pace’, this is the pace you can sustain at functional Threshold. It's also a very useful pace for triathletes, especially training for a 70.3 triathlon. This ‘sweet spot’ pace is used to help prepare runners for the demands of a long hard marathon race. When running at this pace and level of effort, the heart muscle is strengthened, muscles receive increased blood supplies, increase their ability to process oxygen delivered through the cardiovascular system, and typically our body utilises fat as a fuel. It's a comfortable, conversational pace and your HR should stay low in Z1-2. The key pace for most runners and triathletes to train at, yet the pace we generally avoid or overcook. At our North Endurance run sessions and throughout our training plans, beyond target race paces, the specific run paces we generally refer to are EASY pace, MARATHON pace, TEMPO pace, THRESHOLD pace, and INTERVAL pace. Every session should have a purpose and focus. One of the quickest ways to improve your run performance is to structure your workouts, learning to run at different paces. Know exactly what pace to aim for on each run
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