Q Following your advice, I did a treadmill test using a heart rate monitor to work out my maximum heart rate. The result was 177bpm. However, during 40-minute steady runs my pulse easily reaches 165bpm, about 94 per cent of max! Am I training too
for someone in their 40s, because maximum heart rate declines as we get older. The rough rule of thumb for estimating your age-predicted maximum heart rate is to subtract 0.8 times your age from 214 for men, or subtract 0.9 times your age from 209 for women
and 2092(0.93age) for women. Theres a great deal of individual variation in MHR, though. For example, the age-predicted MHR for a 25-year-old may be 195, but in reality it can range from 175 to 215. The rate of age-related decline of MHR also varies, which
Q I know three ways of calculating maximum heart rate (MHR): 220 – age; 214 – (0.8 x age); and 205 – 1/2 age. For a 30-year-old, they all come out at 190, but for a 60-year-old, the results are 160, 166 and 174 – a large range. Which is the most
maximum heart rate (MHR - calculate this at www.runnersworld.co.uk/heartrate) followed immediately by a 15-minute fartlek run at 65 to 85 per cent MHR. • A 20-minute fartlek cycle at 65 to 90 per cent MHR followed by a 10-minute fartlek run at 65 to 90 per
for cardiovascular fitness development. For example, if you are 40, your estimated MHR would be 180 (ie 220-40). You can then calculate training heart rates from this, using a formula such as 70 per cent MHR (which would be 126).Its quite simple, but unfortunately
Q I regularly run hill reps at 85 per cent of my maximum heart rate (MHR) but when I’m halfway through the session, I feel like giving up. What should I concentrate on to get me through the repetitions? A Training in the 85 per cent MHR zone
). Take a 20-second rest between each set.If your swim on race day is 1500m: weeks 1–6 swim five sets of 200m. Weeks 7–10 build up to seven or eight sets – effort level 7.5 or 75 per cent of your MHR. Take a 20-second rest between each set.Session 3
:30 Height: 1.52m Current Weight: 46.7kg Sue's Profile | Sue's Training ThreadAn Example Training WeekDay 1 11.45am 52-minute steady run (75% MHR) Day 2 9.30pm 30 minutes core stability work Day 3 5.30pm 50-minute steady run (75% MHR
cent in cyclists. If you dont have access to a sports laboratory, your best bet is either to train at 85-90 per cent of MHR, or to select the heart rate that is associated with a pace 10 seconds per mile below 10K race pace.Next you need to decide how
