Training to your target heart rate works wonders on aerobic performance.
Training to your target heart rate, according to Montana State University, can work wonders on your aerobic performance. Knowing run to a percentage of your maximum heart rate, depending on the type of race, will help you to maintain a steady speed and avoid exhaustion. In one case, according to "Runner’s World," a marathon runner excelled in a race for the first time at age 59 due to her use of a heart rate monitor. You, too, can improve your athletic performance even without a heart rate monitor by finding and abiding by your target heart rate.
Instructions
1. Calculate your maximum heart rate (MHR) by subtracting your age from 220. For a more precise measurement, "Runner’s World" recommends using the formula 205 - (.5 X your age) to find your MHR. For example, if you are 40 years old, it is 205 - 20 (or .5 X 40). Your maximum heart rate would be 185.
2. Find your target zone heart rate (THR). Your lower level is your MHR X .60, and your higher level is MHR X .85.
3. Monitor your heart rate during a normal workout, while keeping your MHR and THR values in mind. After about four minutes, stop and take your pulse by placing two forefingers on your neck and counting the number of beats in 10 seconds. Multiply this number by six to find your current heart rate-does it fall in your target zone? If it is lower, you need to increase workout intensity to improve performance. If it is higher, slow down and maintain a steady pace within your zone.
4. Work out to the appropriate percentage of your MHR. "Runner’s World" recommends that for long races, marathons, and half-marathons, you should run between 65% and 85% of your MHR. For short races, tempo runs, the 5-K and the 10-K, run between 90% and 100% of your MHR.
Tags: heart rate, your target, heart rate, maximum heart, maximum heart rate, Runner’s World