Determining Exercise
Intensity For Endurance Training
There are several ways to measure your exercise
intensity.
-
As a particular speed or power output
-
As a percentage of VO2max
-
As a percentage of maximum heart rate
-
As a multiple of metabolic equivalents (METs)
Most coaches and players use heart rate
because it is by far the most practical and easy to
measure. In order for you to get the most out of
your endurance training a heart rate monitor
is essential. In fact, a
heart rate monitor is one of the best investments
you can make!
The
first step you must take is to establish your
maximum heart rate.
The simplest way to do this
is to use the following simple equation;
Maximum heart rate = 220 - Age
So
for example if a 25 year old wanted to train at 70%
of their maximum heart rate...
HRmax
= 220 - 25
= 195bpm
70%
HRmax
= 195 x 0.7
= 137bpm
With both continuous and interval training your body
will begin to adapt after several weeks. In order to
continue exercising at 70% of your maximum heart
rate, you must increase the exercise intensity (the
speed you are running or cycling etc).
Another method to calculate your training threshold
is the Karvonen equation. It's a bit more
complicated but offers a more specific training
zone. The equation takes into account your working
heart rate (calculated as the difference between
maximum heart rate and resting heart rate).
To
calculate a training zone at 70% for a 50
year old with a resting heart rate of 70 bpm...
Target HR zone
= (Maximum HR - Resting HR) x 70% + Resting HR
= (180 - 70) x 0.7 + 70
= 77 + 70
= 147bpm
More on Heart Rate
Monitors
The
above calculations assume you have a heart rate
monitor of course.
Yes, you can stop and take your pulse manually but
if you're a serious athlete or runner it's far from
ideal.
Course Contributor
Phil Davies
