For the past few months, we’ve been considering the different metabolic energy systems (oxidative, glycolytic, and phosphagen) and how best to develop them.
I reported the results of a recent VO2 and Lactate test conducted at the UM Performance Lab. And let you know about a couple of experiments I’m running.
In the last email, I shared key takeaways from a recent podcast with Iñigo San-Millán on Zone 2 training and its benefits to good health and optimal performance.
If you missed that one, you can see it here . . . Zone 2 — insights from Iñigo San-Millán
Several of you asked how to determine your heart rate training zones. The answer to this question is more complicated than it appears on the surface. There is no agreement on the number of training zones or the training zone division.
There are 3 zone models and up to 8 zone models. Different models use different methods for determining zones — percent of max heart rate, percent of VO2, levels of blood lactate threshold, etc. Many formulas are available as well.
The reason for this is apparent — people are different. Your training zones will be unique to you and determined by your current fitness level and training and performance goals.
What’s more, heart rate training zones are not static. They will change and evolve alongside your goals and degree of fitness. The more you work with training zones, the more comfortable you will become using them.
Over the following several emails, we will consider four character profiles and the possible strategies each might use for incorporating heart rate training zones in their workouts.
Four Character Profiles
Rookie — The Rookie exercises consistently. They show up and do the work. The Rookie puts in as much effort as they feel is appropriate. And they’re making progress, which is the most important thing. The Rookie keeps a training journal and is proud of their consistency. But the Rookie is now ready to make their training more deliberate and see if they can improve their results using heart rate training zones.
Enthusiast — The Enthusiast has been training consistently for some time. They monitor their workouts, food, mood, sleep, and goals in their training journal or smartphone app. The Enthusiast is active and occasionally participates in a sport or event. Though training and sport is a joy, the Enthusiast has to balance their training with their other responsibilities. The Enthusiast is looking to maximize the effect of their training for the limited time each day they have for it. They believe incorporating heart rate training zones into their program will improve performance.
Athlete — The Athlete regularly tests themselves and their program in competition. For them, the “personal best” is the goal. Training is the path to their achievement and success in sport. The Athlete needs to know their heart rate training zones and how they relate to their sport to optimize their performance.
Professional — The Professional wants to know the mechanics of energy systems. They want to look “under the hood” and see how the machine works. The Professional is constantly testing and retesting. They are experimenters. Professionals are continually tinkering with training programs, looking for ways to improve outcomes.
The profiles above serve as convenient containers for discussing heart rate training zones. None of the profiles are superior or more desirable than any other.
The profiles are like training zones. The boundaries we give them are artificial and limited. But they can be useful in helping us understand and make use of complex systems.
Before diving into how we might measure and use heart rate in our training, we must discuss the methods for measuring heart rate.
Measuring Heart Rate
There are two types of sensors: optical heart rate (OHR) and electrocardiogram (ECG).
Many people today wear smartwatches and devices that track biometrics, including heart rate. These devices use an optical heart rate (OHR) sensor that measures your pulse.
An OHR sensor is a device that uses light to measure changes in blood volume and detect your heart rate. OHR provides a reasonable heart rate estimate but may not be as accurate as ECG sensors. Factors such as motion, skin color, and ambient light can affect the accuracy of optical heart rate readings.
An ECG sensor measures the electrical activity of the heart. ECG sensors provide more detailed information about the heart’s electrical activity, including the duration and intervals between heartbeats (a.k.a. HRV). ECG sensors are considered the gold standard for measuring heart rate.
Which device you choose will depend on your objectives, personal preference, and the type of training you do.
The following email will consider specific training approaches for each character profile.
Next email in series
Heart rate training zones – Pt 2, rookies