Heart Rate Training
Target Zones:
Target training zones are a range of heart rates designed for a specific purpose. Training in your zones gives you a clear purpose and direction for your workouts, giving you the confidence that you're working toward your goal smartly and efficiently. Determining your heart rate zones helps you plan your swimming, biking, and running workouts to achieve specific results such as raising your lactate thresholds thus improving performance.
Determining you Heart rate zone:
Karvonen Formula for determining target HR
Target Heart Rate = ((220– Resting Heart Rate) × %Intensity) + Resting Heart Rate
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Heart Rate Zones:
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Recovery & Endurance Zone (60-70%)
This training zone is best for recovery workouts. When you've had a long intensity workout that has really pushed your limits, this zone helps you consolidate the benefits from your hard work with an easy effort that gives your body a chance to rejuvenate. It is also the zone to work in when building your endurance base, as when you do a long, slow distance run to help lay a good fitness foundation early on in a training season. Training in this zone to build your endurance gives you the benefit of safely increasing your fitness incrementally while giving your body a chance to adapt to increasing distances. it also lays the solid ground work for higher-intensity training down the road.
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This zone reflects a higher intensity that results in a greater degree of aerobic power, an improvement often known as training effect. Improving your aerobic power means that your respiratory systems becomes more efficient, advancing your body's ability to transport oxygen to muscles while simultaneously expelling carbon dioxide away from muscles. Training in aerobic and tempo zone builds on your fitness foundation and - over a period of time - makes you strong enough to swim, run and bike for longer periods and at greater speed. Once you've established your base foundation you will do the majority of you training this zone.
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This zone represents the highest intensity workout that you would typically experience during a track interval workout or during a tough climb on your road bike. Your anaerobic threshold is the point at which you go from an aerobic to anaerobic state. You will very likely feel a burning sensation in your legs during a steep climb on your bike, for example , because the lactic acid in your leg muscles accumulates faster than your body can remove it. The anaerobic threshold zone represents a level of high-intensity training that you should reserve for interval workouts on the track or other demanding sessions. You should strategically bookend these workouts with easy recovery workouts to avoid over training and to keep yourself mentally and physically fresh. Though difficult in nature, training in this zone reaps tremendous benefits in speed and stamina. Working in this zone can also help your technique and form in all three sports, provided you consciously focus on maintaining proper form under the pressure of these workouts.
Heart Rate Workouts
1. Fast Recovery Swim Workout
Swimming with a heart rate monitor can be problematic if you depend on the zone alarm feature, which chimes when you hit the lower or upper limits of your specific range. It may be difficult to hear the chime while swimming and nearly impossible while wearing ear plugs. If this is the case for you, a workout that uses the heart rate monitor as a tool for measuring and improving your ability to recover between intervals is a good solution. Such a workout will not only increase your overall fitness, it will help you to recover and perform better during the inevitable peaks and valleys of racing.
lWarm-up: Swim at an easy pace for up to 10 minutes, starting slowly and gradually raising your heart rate to your recovery and endurance zone. It's OK to stop for a few seconds between laps to check your heart rate.
Workout: Swim a series of 6 intervals of 50 yards each at high intensity, aiming for your heart rate to rise rapidly into the aerobic threshold zone. Rest between intervals until your heart falls into the recovery and endurance zone, then begin the next 50 yards. It may take several intervals before your heart rate reaches the anaerobic threshold zone, especially if you're particularly fir; if this is the case increase your high intensity interval distance to 75 or 100 yards.
Cool-Down: Swim at an easy pace for 10 minutes, preferably throwing in a few technique drills.
2. Cycling Crisscross Workout
The crisscross is a great workout that helps you become more in tune with how subtle changes in your exertion can affect your heart rate during a race. It also fosters a feeling of mastery and control of your body - a valuable confidence boosting advantage you can carry into any race. This workout should be performed on a flat course or on a trainer.
Warm-up: Cycle at an easy pace for up to 15 minutes, gradually raising your heart rate from your recovery and endurance zone to your aerobic and tempo zone.
Workout: Once in your aerobic and tempo zone, increase your exertion reach the upper limit of the zone until your alarm chimes. Gradually decrease your exertion until the lower limit chime kicks in. Increase your exertion until the upper-limit chime sounds. Continue this pattern of crisscrossing the zone for 20-30minutes. If your heart rate were charted on a graph, you would see a consistent peak and valley pattern framed by aerobic and tempo limits.
Cool-down: Ride for 10-15 minutes, doing easy recovery spinning in your recovery and endurance zone.
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3. Running Ladders
Contrary to what it sounds like, the ladder exercises is not a hilly workout but one that raises the tempo of a run by targeting higher and higher heart rate increments (or rungs in a ladder), and then allows for gradual recovery as you work your way down the ladder (sometimes these workouts are also known as pyramids). This regimen can be considered a type of high-intensity workout and will improve stamina, leg strength, and running efficiency.
Workout: Set your watch or heart rate monitor to beep every 5 minutes and begin the countdown after your warm-up. Run the first 5 minutes within the bottom 5-beat range of your recovery and endurance zone. Run each subsequent 5-minute segment at a heart rate that is 5 beats faster, until you've done six five minute increments (but do not exceed your aerobic threshold zone). Then begin decreasing 5 beats every 5 minutes, until you've reached the bottom of your recovery and endurance zone once more.
Cool-down: Run at an easy pace or walk for 10 minutes.
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