The use of pulsimeter is the key to improve your fitness, as you can train in the area of heart rhythm most appropriate to your needs. If when you read this article you wish to learn more information, I recommend you to visit the sections on heart rate and test Cooper.
Step one: your pulse at rest and your pulsations at maximum.The first thing we need to know is our resting heart rate (HR rest); Pulsations are taken in the morning, just before getting up. Secondly it is necessary to conduct a test effort to meet our maximum heart rate (MHR). We recommend you several options:
- Warm up jogging gently for about 5 minutes. Then run to your limit speed for 3 minutes in an area with a slight rise. When you finish look at your pulsimeter.
- Locate a good, long and very slope ascent. Warm up jogging gently and small progressions for at least 10 minutes. After warming, and without stopping, start a countdown of 5 minutes, in which you will increase the pace with a strong race then finish up the slope to your best possibilities. The last 2-3 minutes you should make them at your limit. Look at your pulsimeter right in the final minute, this figure is your MHR.
- Running or cycling. After warming up and without stopping, increase the pace everything you can for 3 minutes, then rest a couple of minutes. Look at your pulsimeter reading when you finish, which it will be the maximum, or very rough. Keep in mind that you can reach the maximum a few moments after finishing the 3 minutes, and try for those few minutes to be as intense as possible.
Second step: your pulsations per areas.Once this information is being obtained we need to calculate our pulsations for different work areas. Based on your MHR, for example 180 beats per minute (bpm), subtracts your HR rest, for example 60; the result: 120 is your Frequency Reserve Heart (FRH).
To that figure you need to apply the percentage you want to run, for example 60%: 120 x 60% = 72; then re-add your HR rest.: 72 + 60 = 132 and this is your pace of work in this area of 60% training.
Let's look at another example more schematic, for a runner with 175 pulsations of FMC and 62 pulsations at rest:1º - Make one of the tests to know your MHR: 175
2º - Subtract your pulsations at rest - 62
3º - Apply the pace you want to run (70%) x 0,70
4º - - Add Resting Heart Frequency + 62
These are the pulsations you need to go when you run in the area of 70%.
Third step: choosing the area or level.What is it used for each level of training? Here is a chart that will help you planning your exercises:
60% of pulsations. Recovery Races. It is the least we can do to find some benefit; they are conducted fairly slow and used to absorb the work of hard training days or recovery from competitions, but also for beginners or people from low level.
Work on 30 minutes.
60-70% of pulsations. Long but smooth trainings. At this rate the body will begin to produce the adaptations, the body will learn to burn fat and used them as fuel.
Work between 1 and 3 hours.
70-80% of pulsations. Long; fartleks; ups and downs races. This is the ideal training way. Good improvements are made with a not very high intensity of work; we touch the limit between aerobic and anaerobic. In long-term races, you can maintain a relatively "comfortable” pace
Work between 60 and 90 minutes long races.
If you make fartleks (changing explosives rhythms, unscheduled) work between 30 and 45 minutes.
If you make rises-downs, work between 30 and 45 minutes doing rises in a strong pace.
80-90% of pulsations. Anaerobic threshold race or pace race. Around 85% is worked in the anaerobic threshold, that is, slightly above or slightly below.
If you work series, make them short, five minutes maximum.
If you run do not exceed of the 15 minutes time. With just one day a week is sufficient, but if you are well prepared you can do two sessions.
90% of pulsations. Very high level. It works with oxygen debt, so it is only suitable for highly trained athletes.
An example of this might be 12x400 almost at the top speed with 200 of recovery, dropping to 70%.
Step four: planning of the week.We propose you a 'type training ",this is based on four days of work per week:
- 1 day: long race to 60-70%, starting about 10 km and a 10% weekly increase (between 1-1,5 km).
- 1 day: short distance from 70-80%, 5 km and a 10% weekly increase (about 500 metres)
- 1 day anaerobic threshold to 80-90%, with series or changing rhythms or slopes ...
- 1 day long run to 60-70%, starting with 1 hour and 15 minutes (about 13.5 km) and increasing about 15 minutes a week (2,5-3 kilometres).
Never forget the stretching exercises after training, they are essential.