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.
Tuesday, August 7, 2012
Heart Rate Monitors and Contest Strategies
Subscribe to:
Post Comments (Atom)
No comments:
Post a Comment