Heart Rate Training: 220-Age is Nonsense
Have you ever wondered what your training zones are? Have you ever wondered why they’re important? Have you ever calculated your max heart rate and training zones from a generic formula like 220-age? If you answered yes to any of these questions, please continue reading.
Your training zones (TZ) are various levels of training intensity you workout at. The harder your effort, the higher the training zone. Some use a 20-point Borg scale, while some use a simplified 10-point scale, to measure Rating of Perceived Exertion (RPE).
RPE is essentially how you’re feeling given the current stress your body is under. This of course is a subjective thing but can be a pretty accurate predictor of your TZ.
% Max Heart RateTraining ZonesRating of Perceived ExertionFeels Like… 50% - 55% 1-low 1 Nothing! 55% - 60% 1-high 2 Next to nothing! 60% - 65% 2-low 3 Something! 65% - 70% 2-high 4 I’m perspiring! 70% - 75% 3-low 5 I’m sweating! 75% - 80% 3-high 6 Work! 80% - 85% 4-low 7 Really hard work! 85% - 90% 4-high 8 I’m going to puke! 90% - 95% 5-low 9 I can’t breath! 95% - 100% 5-high 10 Death!
You can see by the table above that each training zone has a corresponding RPE. We use this scale when testing our athletes and establishing their TZ.
It is also important to note that you will probably have different training zones for each event. Typically, the swim has the lowest followed by the bike with the run having the highest range. This is probably due to the fact that your entire body weight is supported while in the water and the bike supports much of your weight as well. When you run, it’s all you baby!
The reason why it’s important to understand your training zones is to help structure your training properly and note your progress.
Ideally, your training will include periods of “test” and “rest.” The “test” is hard training that intends to stretch your limits. The periods of “rest” allow your body to heal and absorb your training so you’ll be more fit next time. If you structure your workouts so you’re testing and resting your body, your workouts will have more of an impact.
The other reason to be aware of your TZ is to note your progress. We call these milestones “marker sets.” If you note your heart rate for the same workout at different times (say nine weeks later) you will hopefully see an improvement. Generally we note the improvement in terms of a lower heart rate for the same effort (swim pace, watts on the bike or run pace).
To establish your training zones we use three separate testing protocols (swim, bike, run). Essentially we give you an opportunity to warm up – then we beat the crap out of you until you tell us to stop!
We use a “graded” testing protocol to determine your maximum heart rate. In other words, the effort becomes greater and greater until you can’t take it any longer. We’ll ask you throughout the test what your RPE is. We’ll ask you one last time after you’ve stopped and calculate your maximum heart rate from there.
The old method of determining maximum heart rate established by Drs. Fox and Haskell has never worked. For example, if I used this chart I would predict my maximum heart rate to be: 220 minus 53 (my age) = 167. I’ve had my maximum heart rate tested several times and it’s more like 200. So much for formulas!
Your training zones (TZ) are various levels of training intensity you workout at. The harder your effort, the higher the training zone. Some use a 20-point Borg scale, while some use a simplified 10-point scale, to measure Rating of Perceived Exertion (RPE).
RPE is essentially how you’re feeling given the current stress your body is under. This of course is a subjective thing but can be a pretty accurate predictor of your TZ.
% Max Heart RateTraining ZonesRating of Perceived ExertionFeels Like… 50% - 55% 1-low 1 Nothing! 55% - 60% 1-high 2 Next to nothing! 60% - 65% 2-low 3 Something! 65% - 70% 2-high 4 I’m perspiring! 70% - 75% 3-low 5 I’m sweating! 75% - 80% 3-high 6 Work! 80% - 85% 4-low 7 Really hard work! 85% - 90% 4-high 8 I’m going to puke! 90% - 95% 5-low 9 I can’t breath! 95% - 100% 5-high 10 Death!
You can see by the table above that each training zone has a corresponding RPE. We use this scale when testing our athletes and establishing their TZ.
It is also important to note that you will probably have different training zones for each event. Typically, the swim has the lowest followed by the bike with the run having the highest range. This is probably due to the fact that your entire body weight is supported while in the water and the bike supports much of your weight as well. When you run, it’s all you baby!
The reason why it’s important to understand your training zones is to help structure your training properly and note your progress.
Ideally, your training will include periods of “test” and “rest.” The “test” is hard training that intends to stretch your limits. The periods of “rest” allow your body to heal and absorb your training so you’ll be more fit next time. If you structure your workouts so you’re testing and resting your body, your workouts will have more of an impact.
The other reason to be aware of your TZ is to note your progress. We call these milestones “marker sets.” If you note your heart rate for the same workout at different times (say nine weeks later) you will hopefully see an improvement. Generally we note the improvement in terms of a lower heart rate for the same effort (swim pace, watts on the bike or run pace).
To establish your training zones we use three separate testing protocols (swim, bike, run). Essentially we give you an opportunity to warm up – then we beat the crap out of you until you tell us to stop!
We use a “graded” testing protocol to determine your maximum heart rate. In other words, the effort becomes greater and greater until you can’t take it any longer. We’ll ask you throughout the test what your RPE is. We’ll ask you one last time after you’ve stopped and calculate your maximum heart rate from there.
The old method of determining maximum heart rate established by Drs. Fox and Haskell has never worked. For example, if I used this chart I would predict my maximum heart rate to be: 220 minus 53 (my age) = 167. I’ve had my maximum heart rate tested several times and it’s more like 200. So much for formulas!
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