This is now a record of my Maximum Aerobic Function (MAF) tests done indoors. All are performed at a heart rate of 155 beats per minute after a 3 mile warm up at approximately 140 beats per minute, or about a 9 minute mile.
My training method over this time period was based primarily on THIS article. It was written by Mark Allen on his training that turned him from a multiple Ironman world championship walker during the marathon to multiple winner.
HERE is also a very good, albeit lengthy article on low heart rate training.
Max HR: 202
2 of May, 2011
Mile # Mile 1 Mile 2 Mile 3 Mile 4 Mile 5
6:52 7:02 6:56 7:04 7:04
Avg Pace: 7:00
Avg HR: 155
11 of April, 2011
Mile # Mile 1 Mile 2 Mile 3 Mile 4 Mile 5
7:11 7:15 7:18 7:15 7:21
Avg Pace: 7:15
Avg HR: 155
28 of Feb, 2011
Mile # Mile 1 Mile 2 Mile 3 Mile 4 Mile 5
7:45 7:24 7:30 7:27 7:34
Avg Pace: 7:32
Avg HR: 154
9th of Dec, 2010
Mile # Mile 1 Mile 2 Mile 3 Mile 4 Mile 5
7:43 7:36 7:45 7:49 7:52
Avg Pace: 7:45
Avg HR: 155
9th of Nov, 2010
Mile # Mile 1 Mile 2 Mile 3 Mile 4 Mile 5
Time: 7:52 8:03 7:50 7:57 8:00
Avg Pace: 7:58
Avg HR: 155
28th of Oct, 2010
Mile # Mile 1 Mile 2 Mile 3 Mile 4 Mile 5
28th of Oct, 2010
Mile # Mile 1 Mile 2 Mile 3 Mile 4 Mile 5
Time: 8:12 8:26 8:48 9:11 9:14
Avg Pace: 8:46
Avg HR: 155
3 comments:
How did you calculate your training heart rate? Did you use Mark Allen's formula? With your max HR at 202, you're probably a ways away from the middle of the bell curve.
My max rate is about what yours is, and I'm quite a bit older, so I'm way out on the end of the bell curve. I've been thinking about this kind of training for a while, but I'm a bit puzzled about how to pick a heart rate. If I use Allen's formula, I get to 132, which is practically walking pace.
From the times you recorded, obviously 155 works for you. Those are some impressive gains.
I did use the MAF 180- formula to find my training heart rate. Honestly I do not think I could get even close to 200 right now. The literature shoes as aerobic fitness improves, max heart rate declines, and I agree with this from my own experience.
To determine your HR, maybe try something like this: http://www.marathonguide.com/fitnesscalcs/HeartRate2calc.cfm
If I plug my numbers of 60 and 180 in, I do most of my long runs at a Z1 or Z2. This allows me to run far and stay fresh. For the second half or third of my med or long runs I am usually in Z3. For shorter runs that are not recovery runs, I may stay in Z3 for most of it.
Due to not having a good place to do repeatable tests, it has been a long time since I have done one. Hopefully soon I can get one executed though!
May check that out Joseph?
Thanks for that marathonguide link. I should probably re-do a max HR test (when it warms up a little!), since it's been a few years.
A little experimenting on the treadmill this morning showed that I could probably maintain high 130s, at least, if not the 132 the MAF formula tells me.
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