Ironmate - Mark Kleanthous

HEART RATE ZONES & TESTING
Below is a summary of heart rate intensity zones.
They are divided into 5 zones from easy to flat out sprinting efforts.

HEART RATE INTENSITY ZONES
ZONE 1 = 65% of MHR (recovery & pre warm up & warm down workouts)
ZONE 2 = 65% -72% of MHR (endurance events)
ZONE 3 73% -80% of MHR (high aerobic activity)
ZONE 4 = 84%-90% of MHR (Lactate threshold time trials 10k running)
ZONE 5 = 91% -100% of MHR (Sprinting and anaerobic work outs)

MHR = MAXIUMN HEART RATE

ZONE RECOVERY TRAINING - Is training up to 60% and should be for warming up cooling down.
You will improve your fat burning ability considerably.
Below 60% and it will seem too easy but running will feel awaked
Train for 20-35 minute sessions are all that are needed for recovery or one or two over distance sessions.
Expect to feel peckish (hungry) for hours after a long work out due to using up large amounts of fats, more is used below 60% than any other zones
Don’t under estimate how much your endurance will benefit from this training no matter how easy it feels and how quickly you recover after.

ZONE 1- 65% -73% ACTIVE RECOVERY of Lactate Threshold (LT)
You are burning fat mostly for energy. This should be the zone you train in for recovery work outs warm up and warming down and over distance easy sessions.
This is the best zone to build up endurance for ultra distance races such as the Ironman triathlon. Allows cardiovascular improvements to occur.
Promotes recovery form high intensity training and also glycogen depleting over distance training...This is should an important part of your training for Ironman and marathons. Train in this zone of 1-3 hours and improve your fat for fuel.
Training in zone 1 is paramount for our cardiovascular systems allowing our bodies to transport oxygen to and remove carbon dioxide form the muscles. The more training in this zone to more efficient we become.
Most of your training should therefore be in this Zone.

ZONE 2 –- AEROBIC 75% -85% of Lactate threshold (LT)
Train in this zone and you will use a mixture of fat and glycogen (Carbohydrates) for energy.
Stay in zone 2 for 2-4 hour rides to improve the ability to transport oxygen by increasing the size and number of mitochondria and increasing capillaries. Learn to use fat more as a stored fuel source.
This should be moderate paced swimming cycling and running and include undulating hills.
Train in this zone for 30-90 minutes.

Only go into zone 3 on climbs for no more than 3 minutes.
ZONE 2-3 ANAEROBIC THRESHOLD TRAINING.
Learn to swim bike run for long periods of time.
1500m swimming running 16km to 21km (Half marathon)
Training example 2 mile run @ 60% HR 15-25 minutes @ exactly 85% HR then 2 miles warming down @ 60% HR

ZONE 3 – Threshold 85%-95% of Lactate threshold (LT)
Train in this zone and use up mostly glycogen and improve your ability to burn up carbohydrates.
During up hills cycling or running you will be in zone 3. A good endurance workout is stay in zone 2 on the flat then zone 3 on the hills in your pre-competition phase.
Training duration should be 5-15 minutes lactate threshold intervals with the same time as recovery or 20-60 minute CONTINOUS red line hard efforts.
Objective is to increase LT and maximal aerobic capacity.
Training is at 5-10km running pace or 6-8 x 800m with heart rate hitting 90%

ZONE 4 –Lactate level @ 95% -105% of Lactate threshold.
Threshold is about 90=92% of maximum heart rate for that particular sport.
Expect it to be highest in running 4-10 beasts lower in cycling and a further 4-10 beats lower in swimming than cycling. The longer you have been competing in all three the closer the gap between them. An in efficient cyclist may a max heart rate 12-16 beats lower than the max ever reached in running. Size and economy of movement in each individual sport also play a vital part in your maximum heart rate.
Training example – 10-12 x 400m repetitions (not flat out) with 200m active jog recovery allowing HR to drop to 70% of max for that sport before repeating. (40 year old athlete with a max run HR of 180 should wait till HR drops to 126 before repeating)

This is an important zone to train in during your build up to racing as it improves your ability to cope with lactate acid and will raise your lactate threshold. Can take 72 hours to recover from this type of training.
Training duration should be 3-5 minute intervals with same amount of active recovery or rest.
Objective is to increase stroke volume and maximal aerobic capacity and improve lactate tolerance also known as buffering capacity ability
If the rate of lactate being produced exceeds the amount being removed it is hard to maintain this level of intensity for very long.

ZONE 5 -VO2 @ 105% of Lactate Threshold.
When in zone 5 your are training very hard anaerobically.
Hard short efforts will increase V02 MAX.
Duration of training should be intensive 30-60 seconds intervals with 60 -150 seconds rest until you are completely recovered.
Objective is to increase anaerobic capacity and buffering capacity.

How to estimate your Lactate Threshold (LT)
After a 30 minute thorough warm up.
Then ride 30 to 50 minutes on a flat course that is safe and you are not required to stop. Ride as hard as you can and record your time average speed and average heart rate.
If your ride for 60 minutes your average heart rate will be about 3% below your estimated LT level.
The LT when expressed as a percentage of V02 is high in the endurance-trained athlete. In sedentary individuals, for example, the LT may be at approximately 50-60% of VO max, whereas in endurance-trained athletes it typically occurs at around 75-90% of VO max. This is advantageous for the endurance athlete, where one can work at a higher VO2 max, therefore a faster pace, without large increases in blood lactate levels.

TRAINING IN THE ZONE
A great way to improve during the winter is to train in the zone.
You training just below your functional threshold power 88-93% to be exact.
Don’t underestimate the benefits of going slightly easier.
This type of training means you can train for longer and avoids peaking too early.

FAST TWITCH TRAINING WITHOUT THE STRAIN
Fast cadence work outs trains your neuromuscular power and allows you to improve your ability to change cadence without changing gear and losing momentum.
60 seconds @ 110 revs per minute at 100% to 110% of your functional threshold power (FTP) then at your usual cadence for 60 seconds then repeat.

WHAT TYPE OF TRAINING TO DO?
A 1500m runner will need to train at 95% of V02to cope with huge amounts of lactate levels (LT) however the endurance triathlete needs to train to keep blood lactate levels just below LT so needs to train at the sweet spot just on the LT or fractionally above LT.
To be an effective endurance triathlete it is necessary to train at JUST below the following intensities.
Train at around 95% of your flat out effort for Swimming 1500m Cycling 40km and running 10km pace and you wont go wrong. If you work at 100% during these efforts for more than 2% at a time you are working far too hard and this intensity will not be as effective as a slightly lower more even pace effort.
The benefits gains include is being able to and clear lactate quickly, if you try too hard i.e. at 100% you learn more about how to tolerate it which does little it.
It is believed that Lance Armstrong trains a lot at this sub maximal intensity.
First impressions seem easy to back off but from years of training and coaching others it’s hard mentally to hold back. Do it and you won’t be disappointed? Hammer heads don’t succeed using the saying “No pain no Gain” You will still experience acidosis from huge amounts of blood lactate levels which can cause damage to the muscle cell walls. Active rest for endurance athletes is essential Train too hard and it can take 4-6 days to recover which has a knock on affect with upcoming training, while if you train up to 5% less you will progress much faster.
Planning these workouts into your training is vital for success –not too hard not to long not too often. Avoid hanging onto others will be pushing you too hard.
Tip – the only time you go as hard as possible is if you can have active easy workout the next day and then are not able to train for 3-5 days (due to other commitments etc) to allow enough time to recover form this session.
Look & Listen

OVERTRAINING SIGNS
After a thorough warm up climb a familiar hill at your normal pace and watch your heart rate monitor closely and compare the reading with how you feel.
Look and listen to your body – one of the following things will happen.
1. Heart rate is normal but legs feel tired or heavy.
2. Heart rate is higher than normal and legs are tired or fatigue quicker than expected
3. Heart rate is much higher (10 beats per minute) and legs feel fine
4. Heart rate is normal and legs feel OK
Example 1 although your recovery is incomplete you can carry on training but you must keep the intensity lower and reduce the volume. A common mistake is to reduce the effort due to being tired and to make up for this by going long and steady, this also is detrimental to improving your fitness.
Example 2 your recovery from a previous work out or accumulative work outs has not fully occurred. You should return back home and take the rest of the day off otherwise you will fall into a deep fatigue hole which can take weeks to recover from.

Example 3 – this is a sign your body is tired reduce the workout by half and AVOID intensity work outs.
Example 4 continues your training you will improve.
How to improve fitness is to stay below 80% of your max heart rate for that sport on easy recovery days, this will improve your aerobic base and allow you to perform much better above 85% when you need to.
I have found that training between 80% to 85% is neither easy to help with recovery nor very hard to create a lactate threshold training stimulus.

MAXIUMN HEART RATE
A very rough estimation for a 40 year old is worked out
220 (theoretical max) minus age of athlete (40 = approximate maximum heart rate. There can be a 10% difference +/- from my examples below.
The theory is our maximum heart rate falls by one beat a minute per year until we reach 30 then it can decline by up to 5 beats a minute each year.
The longer you have been in the sport the slower the decline.

20 year old = 220-20 = 200
30 year old = 220-30 = 190
40 year old = 220- 40 = 180
50 year old = 220 -50 = 170
60 year old = 220- 60 = 160
Don’t forget females tend to have higher maximum heart rates.

I know a 66 year old runner who had a max heart rate of 167 based on the basic formula it should have only been 154. He was a marathon runner and had been running for over 50 years!
RUN MAX TEST
A runners max HR test can be done at the running track by first estimating your max HR then working out what 60% is (40 year old would be 220-40 =180 so 60% of 180 is 108)
Warm up to 108 beats per minute then hold 108 bpm for at least 4 minutes
Continue running and increase your HR by 5 bpm every 15 seconds until you cannot continue. The number on your heart rate monitor will be your max heart rate
Having a coach or partner run shout cycle next to you with encouragement to keep you going will get you to achieve your maximum HR
Don’t forget to warm down afterwards.

Functional threshold power (FTP) is the maximum average power out put you can sustain for up to 60 minutes

 Lactate threshold is also closely related to FTP. This type of testing is very hard often impractical and not only stressful, physically demanding but mentally hard to do for 60 minutes and fit into our busy life styles. An alternative is instead complete a 20 minute test and this will give you 105% of your FTP. Simple improve your functional power and you will improve your performance, this is a much better indicator of going faster than a higher V0 2 max.

MAXIUMN HEART RATE
For the most accurate heart rate you need to have a test in a laboratory as no mathematical formula can be as precise due to human variability.
Maximum heart rate is very sport specific and weight bearing sports tend to have a lower max heart rate like swimming and cycling compared to running.  The more muscles you recruit expect to see a higher max HR.
When swimming the cooler environment helps keep our heart rate lower also we are in a prone position so the heart does not have to pump blood against gravity compared to running. Also during swimming we use our upper body muscles that smaller and less demanding on the body compared to the larger leg muscles when running and cycling.
If a test has a different maximum heart rate this is due to day to day testing rather than changes in MHR. It is advisable to complete many MHR tests to be sure you have the correct figure.
Maximum heart rate is your own individual genetically determined number.
It does not suggest the level of fitness some Olympic champions have had high resting and low maximum heart rates.
Your maximum heart rate does not generally change unless you lose fitness then it may drop but cannot increase with training.
Maximum heart rate is not fixed and can vary 10-20 beats for 2 people of the same age
Maximum heart rate declines as we get older by around one beat per minute until we are 30 then 3-5 beast every year. Training can delay this drop in maximum heart rate.
Maximum heart rate higher than someone else is not a sign you will have better sports performance.
Females tend to have higher maximum heart rates for the same age.
Maximum heart rate is not fixed and can vary 10-20 beats for 2 people of the same age
Maximum heart rate is individual and is the figure you use for training – A range of beats per minute you need to train in for each zones known as 1 to 5.zones.
There are many theoretical formulas are can be criticized for not being accurate so for that reason I have not listed them all. The most accurate way is to be tested in the laboratory however some athletes need the competition & adrenaline to squeeze out 1-4 more beats per minute
Sub-Max test should be completed if the person is not very fit and can be sued to estimate approximate maximum heart
The number you see on your heart rate monitor at the end of a 5km running race if you have been pushing hard for the last 1-2 minutes should be your Maximum heart rate.
Maximum heart rate is also sport specific so different for every sport. It is higher for running than cycling and higher for cycling than swimming.
The more efficient you become at all three sports the closer the gap between swimming cycling and running.
An example for a triathlete (depending on age) could be sport specific maximum heart rate could be
Swimming 166 beats per minute Cycling 180 beats per minute and running 189.
Other ways to establish your max test is to use the highest number you have seen on your heart rate monitor but obviously not the 220 that was recorded during an easy work out when you were close to over head electrical cables!
Another arithmetic formula to establish maximum heart rate that I have found fairly accurate is
210 minus 50% of your age minus 5% of your body weight (pounds) +4 if male and + 0 if female
(Yes I said earlier that females have higher max HR but their lighter weight more than makes sup for the difference of 4) See example below for two 40 year old athletes -a male who weighs 160 lbs and a 125lb female. See my examples below
160lb Male 210 – (50% of 40 age = 20) minus 20 (160lbs 5% = 8) minus 8 + 4 = 186
125lb Female210 – (50% of 40 age = 20) minus 20 (125lbs 5% = 6) minus 6 + 0 = 184
JARGON
HR = Heart rate.
LA = Lactic acid is produced in the muscles and when it diffuses out of the muscles it becomes lactate in the blood.
FTP = Functional threshold power (FTP) is the maximum average power out put you can sustain for up to 60 minutes

 Lactate threshold is also closely related to FTP. This type of testing is very hard often impractical and not only stressful, physically demanding but mentally hard to do for 60 minutes and fit into our busy life styles. An alternative is instead complete a 20 minute test and this will give you 105% of your FTP. Simple improve your functional power and you will improve your performance, this is a much better indicator of going faster than a higher V0 2 max.

RHR = Resting heart rate upon waking up in the morning.

HRR = Heart rate reserve is the gap between resting and maximum. The lower the resting Heart rate the greater the range. (HRR equals MHR minus RHR)

MHR = Maximum heart rate
FBZ = fat burning zone = resting heart rate minus maximum heart rate
60 + 50% of the beats between resting and maximum 120-50% = 60 therefore the theoretical fat burn zone is 120 beats per minute.

SSMHR = Sport specific maximum heart rate. Our maximum heart rate is different for swimming cycling and running.

GST = Graded stress test where the increase in speed or gradient or intensity causes you to stop at your maximum heart rate.(also known as GSX)
WHR = this is the range from your resting to maximum HR

*******************************HEALTH WARNING *************************************
Always have a cardio vascular test done before trying to find out what your
                                      MAXIUMN HEART RATE IS

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