Subject: Question on max bpm By: francisco a.
Written on: Monday May 07, 2012 Message: Dear ontriers i change my goal for 2012 i am going
to la ruta de los conquistadores on costarica on
november
I am on base training but have
a fundamental doubt about my pulse my
máximum pulse is 187 and my resting
pulse is 50
How can i calculate my percentaje
?
Dividing 187 or taking 50 out of 187
and then calculate The %
I should know
that by now since i Been training for a couple of
years but is The first time i am doing it with a
heart rate monitor
Sorry for The
spanglish |
Subject: RE: Question on max bpm By: Clyde W.
Written on: Monday May 07, 2012 Message: As Jim says, you need to find your zones as a
percentage of your max heart rate. The best way to
do this is to take a treadmill test (or bike
trainer for biking) with someone with equipment to
measure your blood lactate levels as your
intensity increases. There is also equipment to
measure your oxygen consuption from which your
lactate levels can be estimated, but the former
method is better. From this you will know what
your anaerobic threshold (AT) level is and can
also determine your training 'zones'. If you don't
have access to such a facility or prefer not to
drop the $200-300 you'll spend, then you can
estimate your AT using a home test.
Warm
up for ten minutes and then run for 30 minutes at
an effort level that you can sustain for the whole
time, and probably a bit longer. In other words it
should be tough but you should not have to slow
down. Record your average heart rate for the last
20 minutes of that 30 minute effort, and that will
be about your AT.
i |
