Training with Heart Training with Heart Rate:Rate:Pros, Cons & Other MethodsPros, Cons & Other MethodsBy: Jeffrey J Parr MS, ATC, LAT, HFSBy: Jeffrey J Parr MS, ATC, LAT, HFS

USAT Level 1 Certified CoachUSAT Level 1 Certified Coach

About the PresenterAbout the Presenter

Bachelor’s in Movement Studies & Bachelor’s in Movement Studies & Exercise ScienceExercise Science

Master’s in Athletic TrainingMaster’s in Athletic Training A year out of a Ph.D. in Applied A year out of a Ph.D. in Applied

Physiology & KinesiologyPhysiology & Kinesiology USAT Certified Coach for 2yrsUSAT Certified Coach for 2yrs

– Founded Total Triathlon Training in Founded Total Triathlon Training in Sept ‘07Sept ‘07

Topics CoveredTopics Covered

Cardiovascular System BasicsCardiovascular System Basics Benefits of Training with HRBenefits of Training with HR DisadvantagesDisadvantages Training ZonesTraining Zones

Cardiovascular SystemCardiovascular System

Three components:Three components:– HeartHeart– Blood VesselsBlood Vessels– BloodBlood

Cardiovascular SystemCardiovascular System

Cardiac muscle has the unique Cardiac muscle has the unique ability to generate its own ability to generate its own electrical signal that allows it to electrical signal that allows it to contract rhythmically.contract rhythmically.

This signal (ECG) is what HR This signal (ECG) is what HR monitors detect.monitors detect.

Cardiovascular Cardiovascular AdaptationsAdaptations Heart SizeHeart Size Stroke VolumeStroke Volume Heart RateHeart Rate Blood flowBlood flow Blood pressureBlood pressure Blood volumeBlood volume

Heart Rate MonitorsHeart Rate Monitors

HRHR Time of DayTime of Day MemoryMemory StopwatchStopwatch AlarmsAlarms TimersTimers Calories BurnedCalories Burned

Fitness MeasureFitness Measure PacePace Bike Bike

Power/Speed/Dist.Power/Speed/Dist. AltitudeAltitude Barometric Barometric

PressurePressure TempTemp CompassCompass

Resting Heart RateResting Heart Rate

Should be measured in the Should be measured in the morning when not waken by an morning when not waken by an alarm clock before moving around.alarm clock before moving around.

Average adult 60-80 bpmAverage adult 60-80 bpm Fit endurance athletes 40-60 bpmFit endurance athletes 40-60 bpm

– Lowest recorded HR was 28 bpmLowest recorded HR was 28 bpm

Resting Heart RateResting Heart Rate

Normal variation of 2-6bpmNormal variation of 2-6bpm– At resting and at workAt resting and at work

Cardiac OutputCardiac Output

Q = HR x SVQ = HR x SV– 5 L/min male5 L/min male– 4.5 L/min female4.5 L/min female

Exercise HR (Immediately)Exercise HR (Immediately)

Long-TermLong-Term– SVSV

Benefits of HR TrainingBenefits of HR Training

BeginnerBeginner– Teaches you about body’s reaction Teaches you about body’s reaction

to exerciseto exercise– Keeps you from starting too hardKeeps you from starting too hard– Helps control intensityHelps control intensity– Provides feedback on improvementProvides feedback on improvement

Benefits of HR TrainingBenefits of HR Training

Regular ExerciserRegular Exerciser– Helps control intensityHelps control intensity– Feedback on improvementFeedback on improvement– Feedback during and after sessionsFeedback during and after sessions

Benefits of HR TrainingBenefits of HR Training

Serious ExerciserSerious Exerciser– Workouts at the right intensitiesWorkouts at the right intensities– Track and adjust your training Track and adjust your training

programprogram– Watches your body’s reaction to Watches your body’s reaction to

trainingtraining Prevents overtrainingPrevents overtraining

Other BenefitsOther Benefits

Measure caloric expenditureMeasure caloric expenditure MotivationMotivation Maximum benefits in minimum Maximum benefits in minimum

timetime Measures overall fitnessMeasures overall fitness

Overall benefits of Overall benefits of increased aerobic increased aerobic fitnessfitness Faster recovery timesFaster recovery times Decreased HR at similar workloadsDecreased HR at similar workloads

– More effective oxygen delivery to More effective oxygen delivery to musclemuscle

Decreased RHRDecreased RHR– Increased RBC volumeIncreased RBC volume

Increased LT levelsIncreased LT levels– Increased clearanceIncreased clearance– Decreased lactate productionDecreased lactate production– More effective use of fatty acidsMore effective use of fatty acids

DisadvantagesDisadvantages

Become dependentBecome dependent HR can fluctuant depending on HR can fluctuant depending on

several factorsseveral factors– SleepSleep– CaffeineCaffeine– TemperatureTemperature– AltitudeAltitude– DrugsDrugs– StressStress

Factors Affecting Heart RateFactors Affecting Heart Rate

AgeAge GenderGender GeneticsGenetics

Fitness Fitness level level

Resting HRResting HRMaximum Maximum HRHR

Exercise Exercise mode mode

Exercise Exercise intensityintensity

Body & Air Body & Air TemperatuTemperaturere

Exercise Exercise environmeenvironmentnt

StressStressNutritionNutritionHydrationHydrationMedicationMedicationSmokingSmokingDrinkingDrinking

FactorsFactors

AgeAge– Effects MHR??? Not RHREffects MHR??? Not RHR

GenderGender– Females higher then malesFemales higher then males

Due to sizeDue to size

Time of DayTime of Day– 3-8bpm higher in afternoon3-8bpm higher in afternoon

Recovery Heart RateRecovery Heart Rate

Occurs in 2 phasesOccurs in 2 phases– After 1After 1stst minute minute

Recovery heart rate differential (RHRD)Recovery heart rate differential (RHRD)– Can effect heart diseaseCan effect heart disease

– Within 30mins to several hrsWithin 30mins to several hrs

Both affected by fitness levelsBoth affected by fitness levels

Cardiac DriftCardiac Drift

Gradual rise in HR during Gradual rise in HR during extended exercise.extended exercise.– Can increase up to 25bpms at same Can increase up to 25bpms at same

work load.work load.– Caused by????Caused by????

DedydrationDedydration– 1% loss BW = 5-8bpm1% loss BW = 5-8bpm

Increase in core tempIncrease in core temp FatigueFatigue

Cardiac DriftCardiac Drift

Can also be used to assess fitnessCan also be used to assess fitness– As fitness increases, cardiac drift will As fitness increases, cardiac drift will

decrease.decrease.

Determining Training Determining Training ZonesZones Sport Lab TestingSport Lab Testing

– Most AccurateMost Accurate FormulasFormulas

– Least AccurateLeast Accurate Field TestingField Testing

– Best AvailableBest Available

Field Testing (Bike)Field Testing (Bike)

Warm-up for 10-20minsWarm-up for 10-20mins Ride a 40k TT as fast/hard as you Ride a 40k TT as fast/hard as you

can. Record your HR for the 40k.can. Record your HR for the 40k.– Can also do 1hr on the trainer.Can also do 1hr on the trainer.

Cold-down for at least 10minsCold-down for at least 10mins

Make sure day before is light Make sure day before is light exercise. No heavy foods/caffeine exercise. No heavy foods/caffeine 2hrs prior.2hrs prior.

Field Testing (Run)Field Testing (Run)

Warm-up for 10-20minsWarm-up for 10-20mins Run a 5k on a flat course or track.Run a 5k on a flat course or track.

– Can also do 30mins on a treadmill at Can also do 30mins on a treadmill at 1% grade.1% grade.

Cold-down for at least 10minsCold-down for at least 10mins

Make sure day before is light Make sure day before is light exercise. No heavy foods/caffeine exercise. No heavy foods/caffeine 2hrs prior.2hrs prior.

Training ZonesTraining Zones

% of HR% of HR Ex. (MHR Ex. (MHR 189)189)

Zone 1Zone 1 50-60%50-60% 95-113bpm95-113bpm

Zone 2Zone 2 60-70%60-70% 113-132bpm113-132bpm

Zone 3Zone 3 70-80%70-80% 132-151bpm132-151bpm

Zone 4Zone 4 80-90%80-90% 151-170bpm151-170bpm

Zone 5Zone 5 90-100%90-100% 170-189bpm170-189bpm

Training ZonesTraining Zones

Zone 1: This is considered aerobic Zone 1: This is considered aerobic and a very easy effort. So easy, and a very easy effort. So easy, that you feel guilty.that you feel guilty.– When to use Zone 1: Recovery days.When to use Zone 1: Recovery days.

Zone 2: This is an easy effort but Zone 2: This is an easy effort but not quite as easy as Zone 1.not quite as easy as Zone 1.– When to use Zone 2: Long rides and When to use Zone 2: Long rides and

runs. runs.

Training ZonesTraining Zones

Zone 3: In this training zone you Zone 3: In this training zone you are neither LT, nor aerobic. are neither LT, nor aerobic. (Tempo)(Tempo)– When to use zone 3: During prolonged When to use zone 3: During prolonged

high intensity sessions.high intensity sessions.

Zone 4: This is a training zone that Zone 4: This is a training zone that is called LT, or lactate threshold.is called LT, or lactate threshold.– When to use zone 4: These are the When to use zone 4: These are the

workouts that are our hard session workouts that are our hard session during the week. during the week.

Training ZonesTraining Zones

Zone 5: This zone is still LT but it Zone 5: This zone is still LT but it is above LT and it hurts like heck! is above LT and it hurts like heck! It could mean five to ten beats It could mean five to ten beats above LT.above LT.– When to use Zone 5: Not often, but When to use Zone 5: Not often, but

if you do, this would be at the end of if you do, this would be at the end of a long hard set.a long hard set.

Training ZonesTraining Zones

% of HR% of HR

Zone 1Zone 1 50-60%50-60%

Zone 2Zone 2 60-70%60-70%

Zone 3Zone 3 70-80%70-80%

Zone 4Zone 4 80-90%80-90%

Zone 5Zone 5 90-100%90-100%

Training ZonesTraining Zones

TitleTitle PurposePurpose Typical DurationTypical Duration

Zone 1Zone 1 Active RecoveryActive Recovery RecoveryRecovery UnlimitedUnlimited

Zone 2Zone 2 Aerobic ThresholdAerobic Threshold Build aerobic Build aerobic enduranceendurance < 12hrs< 12hrs

Zone 3Zone 3 TempoTempo Challenge aerobic Challenge aerobic systemsystem < 8hrs< 8hrs

Zone 4Zone 4 Sub-LTSub-LT Improve acid Improve acid tolerancetolerance Up to 3hrsUp to 3hrs

Zone 5aZone 5a LTLT Build LT Build LT performanceperformance < 1hr< 1hr

Zone 5bZone 5b Aerobic CapacityAerobic Capacity Max Challenge of Max Challenge of aerobic sysaerobic sys < 20min< 20min

Zone 5cZone 5c Anaerobic CapacityAnaerobic Capacity Max challenge of Max challenge of anaerobicanaerobic < 2min< 2min

Joe Friel. Total Heart Rate Training.

Training ZonesTraining Zones

HRHR

Zone 1Zone 1 <134<134

Zone 2Zone 2 134-147134-147

Zone 3Zone 3 148-154148-154

Zone 4Zone 4 155-164155-164

Zone 5aZone 5a 165165-168-168

Zone 5bZone 5b 169-174169-174

Zone 5cZone 5c 175+175+

Joe Friel. Total Heart Rate Training.

Training ZonesTraining Zones

How much time should I spend in How much time should I spend in each training zone?each training zone?– That’s why I get paid the big bucks! That’s why I get paid the big bucks!

Using Zone 1Using Zone 1– May require walking or very slow May require walking or very slow

pedaling, so be careful.pedaling, so be careful.– Beginners may benefit more from a Beginners may benefit more from a

total rest day.total rest day.

Other MethodsOther Methods

RPE (Borg Scale)RPE (Borg Scale)– 1-101-10– 6-206-20

Power Meter (Bike)Power Meter (Bike) Pace (Run)Pace (Run)

Power MeterPower Meter

Is a direct measure of work!Is a direct measure of work!– Test similar to HR test.Test similar to HR test.– Call Critical Power (CP)Call Critical Power (CP)

PacePace

Foot podsFoot pods– Needs calibrationNeeds calibration

GPS watchesGPS watches– Can be unreliableCan be unreliable

Both give min/mile Both give min/mile pace pace

ConclusionConclusion

““HR is a great training tool HR is a great training tool but you wouldn’t take your but you wouldn’t take your car to a mechanic who only car to a mechanic who only used a screwdriver.” (Me)used a screwdriver.” (Me)

Racing with HRRacing with HR

Event Event DurationDuration

ZoneZone

> 12 hrs> 12 hrs 11

8-12 hrs8-12 hrs 22

3-8 hrs3-8 hrs 33

1-3 hrs1-3 hrs 44

20 mins - 1 20 mins - 1 hrhr

5a5a

2-20 mins2-20 mins 5b5b

< 2 mins< 2 mins 5c5c

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