PT on the Net Research

Heart Rate Zones


Question:

My friend is 55 years old and has attained a high level of fitness (he recently completed a 46 mile run in nine hours). He has been training with the use of a heart rate monitor for a couple of years, so he is very competent in basic heart rate training methods. He has asked me how he can optimize the use of this piece of equipment. Do you have any useful tips or training methods that I can give him please?

Answer:

I recommend that he train in five different zones since he is a competitive athlete. The heart rate zones are based off of 220-Age methodology and are only an estimate. RPE prevails over the prescribed five zones since they are estimates.

Zone l: Recovery Zone

Adjust intensity of exercise to maintain heart rate within Zone l for prescribed duration. This would also be considered a day off. (I recommend that his Zone I day is a day off)

120 bpm – 130 bpm _____miles/duration

Zone ll: Mileage Zone

Adjust intensity of exercise to maintain heart rate within Zone ll for prescribed mileage/duration. (Do not weight train the legs on a Zone ll day!)

131 bpm – 141 bpm _____miles/duration

Zone lll: Tempo Training Zone

Increase intensity of exercise until your heart rate reaches the high end of Zone lll. Maintain this heart rate for 10 minutes then decrease the intensity of the exercise until your heart rate drops to the low end of Zone lll. Maintain this heart rate for 5 minutes. Repeat throughout the workout session.

137 bpm – 147 bpm _____miles/duration

Zone lV: Endurance Training Zone

Adjust intensity of exercise to maintain heart rate within Zone lV for prescribed mileage/duration.

142 bpm – 151 bpm _____miles/duration

Zone V: Interval Training Zone (Speed work, Hills)

Increase intensity of exercise until your heart rate reaches the high end of Zone V. Your goal is to maintain this heart rate for 4 minutes then decrease the intensity of the exercise until your heart rate drops to the low end of Zone V. Maintain this heart rate for 1 minute. Repeat throughout the workout session. Alternate the use of incline versus speed to produce heart rate response.

125 bpm – 160 bpm _____miles/duratio

Here is an example of a weekly workout routine implementing the 5 Zone Training concepts for your client. When modifying to fit your clients workout schedule you will want to make sure he trains primarily in Zone II & III with only 1 day to IV and V to avoid over training. I recommend that his Zone I days or his day off. Remember: Do not weight train his legs on a Zone I or Zone II day to make sure his legs get in recovery.

Monday

Zone I Cardio (Cross train or day off)

Tuesday

Zone V Cardio (Run on treadmill to regulate the use of incline & speed)
lower body weights

Wednesday

Zone II Cardio (Run for miles)
upper body weights

Thursday

Zone IV (Run for duration)
lower body weights

Friday

Zone III (Cross train)
upper body weights

Saturday

Zone II (Run for miles)

Sunday

Zone III (Run for miles or duration)

The following information can only be obtained thru a Metabolic Submax VO2 Test. I highly recommend this testing method as I have seen dramatic results in performance!

Current Goal

Anaerobic Threshold Heart Rate ______ ______

Submax Peak Heart Rate ______ ______

Respiratory Compensation Rate ______ ______

Rate Pace Heart Rate Zone ______ ______

Submax VO2 ______ ______

VO2 Rating ______ ______

2 Minute Heart Rate Recovery ______ ______

Recovery Rate ______ ______