Tuesday, August 7, 2012

Heart Rate Monitors and Contest Strategies






I strongly suggest watches using a heart rate monitor. Finding out how to run at correct efforts is very important with regard to workout recovery as well as fast race periods.

One disadvantage of a new heart rate monitor is trying to access the desired heart rate too fast. Learning to use perceived effort in addition to the heart rate monitor will improve a person times quite a bit.

We've learned through learning from mistakes what heart prices to use for each competition distance. A good rule of thumb is to learn what are the corresponding pace seems like and then find out the guts rate associated with this particular pace.

I try to start hrm each race about the lower range of my personal desired heart rate then as I reach middle of the point in the competition I will pick up your pace to the more advanced of my heartrate range. I conserve my all out work for the last mile of your race.

Heart Rate Runs for Selected Contest Distances

5k Races

90% of maximum heart rate for your 1st mile

95% of maximum heart rate for your 2nd mile

95-98% of maximum heart rate with regard to 3rd mile

100% work for sprint to end

10k Races

85% of maximum heart rate heart rate monitors for your 1st mile

85-90% of maximum heart rate with regard to 2nd-4th mile

90-95% of optimum heart rate for 5th mile

95-98% of optimum heart rate for Sixth mile

100% sprint to end

½ Marathons

80% of optimum heart rate for Initial mile

80-85% of optimum heart rate for 2nd-6th mile

85-90% of maximum heartrate for 7th-10th mile

90-95% of maximum heart rate with regard to 11-13th mile

95-100% sprint to end

Marathons

75-80% of optimum heart rate 1st : 13th mile

80-85% of maximum heart rate 14th-20th mile

85-90% of maximum heartrate 21st-25th mile

90-95% or above with regard to 26th mile

95% or above to the finish (anything earlier mentioned 90% will cause extreme soreness)

A common mistake when working with heart rate monitors is the opinion that you must give 100% work right from the beginning of exercising or race. Finding out how to use a heart rate monitor and energy based training would really cause you to train more efficiently and race faster.



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