High working heart rate

The Bad Pawn

I was just wondering what peoples Heart rates are for the following?:

Resting
Max
Working - Z2/3 (aerobic) heart rate?

The reason I ask is because I regularily find myself running at a HR of 160/170bpm and feel quite comfortable holding this on a 30km long run. (I know a high HR is not necessarily a good thing, but is it necessarly a bad thing??)

My stats are:
Max: 195bpm
Resting: 44bpm

When I was training for IM i did all my runs between 140 - 154 bpm but they were alot slower than my current runs. Also those runs tended to be after a long bike or swim session earlier in the day.

Just curous what HR rate others find themselves running at on their "normal" runs?

Cheers,

TBP

The Bad Pawn

any opinion to offer re: their HR levels when they run etc..?:pac:

clubcard

160-170 would be at or slightly above your treshold pace.
My very easy runs are around 135bpy,easy run 145bpm,steady 150-55
and threshold max 168-72

i think alot op people actually train on their runs at the heart rate you said you do your 30km runs.you will probably get a very quick return in your fitness but it will reach a plateau after this and you will become stale.
Just my opinion from experience.

mayeb you should go get a lactic treshold test done in Dcu or Trinity,not very exspensive and if you are using heart rate then you should understand it more.

danburke

Resting: 54
Max: 226
LT: 192

menoscemo

Just Calculating from you stats, 160 is 82% max HR and 170 is about 87% Max HR.
According to P&D you are more or less running you long runs at Goal Marathon Rate (79-88% Max HR).

Personally I would always try to keep HR below 80% max in LSR's (obviously Higer if doing a Marathon Pace workout). To Avoid Bonking in a Marathon I find I have to keep Av HR at or below 85% Max.

danburke

menoscemo wrote: »

Just Calculating from you stats, 160 is 82% max HR and 170 is about 87% Max HR.
According to P&D you are more or less running you long runs at Goal Marathon Rate (79-88% Max HR).

Personally I would always try to keep HR below 80% max in LSR's (obviously Higer if doing a Marathon Pace workout). To Avoid Bonking in a Marathon I find I have to keep Av HR at or below 85% Max.

Should you not use Lactate threshold?

Gringo78

menoscemo wrote: »

Just Calculating from you stats, 160 is 82% max HR and 170 is about 87% Max HR.
According to P&D you are more or less running you long runs at Goal Marathon Rate (79-88% Max HR).

Personally I would always try to keep HR below 80% max in LSR's (obviously Higer if doing a Marathon Pace workout). To Avoid Bonking in a Marathon I find I have to keep Av HR at or below 85% Max.

To the OP, is your HRmax measured or calculated using a formula? 170bpm corresponds to 84% HRR. However, if your max is actually say 205, then it would be only 78% which would make 160/170 easy enough pace - 170 might be pushing towards marathon pace (MP), 160 maybe MP+40sec/mile

I've a max of 191, resting 37 and a %HRR of 84% for me is 166 which I might hit doing marathon pace miles. Tempo runs of 40min duration would be done at >172bpm. Easy runs I do at <155, recovery <135.

What pace you run at is relevant - From Daniels, for a 2:30 marathoner with your HR stats, 170bpm would be around marathon pace. For a 3:30 marathoner, 170 would be more 10 mile pace.

Hard to comment further though without knowing how accurate your HRmax is???

thetonynator

Resting: 55
Max: 210

I run at about 165 for anything less than 10km, lower for longer runs.

menoscemo

danburke wrote: »

Should you not use Lactate threshold?

85% is in the lactate threshold Zone.

danburke

menoscemo wrote: »

85% is in the lactate threshold Zone.

85% of what?

Is one's lactate threshold not independent from your maximum or minimum heart rates?

menoscemo

Gringo78 wrote: »

To the OP, is your HRmax measured or calculated using a formula? 170bpm corresponds to 84% HRR. However, if your max is actually say 205, then it would be only 78% which would make 160/170 easy enough pace - 170 might be pushing towards marathon pace (MP), 160 maybe MP+40sec/mile

Just to clarify, P&D put Marathon pace at 79-88% Max HR or 73-84% HRR. So In terms of Heart Rate Reserve, you are working right at the upper limits at 170bpm. Like Gringo I suspect that maybe your actual Max HR is Higher than 195?

menoscemo

danburke wrote: »

85% of what?

Is one's lactate threshold not independent from your maximum or minimum heart rates?

85% of Max Heart Rate. So if you Max Hr is 200bpm, 170bpm is 85% Max HR.

As for your second question, I am sure you can train your body to have a higher lactate threshold but you Max and Min HR would have some affect on your lactate Threshold. E.G. if your max HR was 170 lactate threshold would be ata lower BPM than someone with a 200 max HR.

danburke

menoscemo wrote: »

As for your second question, I am sure you can train your body to have a higher lactate threshold but you Max and Min HR would have some affect on your lactate Threshold. E.G. if your max HR was 170 lactate threshold would be ata lower BPM than someone with a 200 max HR.

why?

could both these people not have the same functioning lactate thresholds?

menoscemo

danburke wrote: »

why?

could both these people not have the same functioning lactate thresholds?

I don't know.
I was just answering the OP's question to the best of my knowledge and giving my own example as he requested. I have neither the knowledge nor desire to get into a debate about functioning Lactate thresholds.

If you know something we don't, why don't you enlighen us instead of trying to pick holes in what other people are saying? I'm all ears.

danburke

menoscemo wrote: »

I don't know.
I was just answering the OP's question to the best of my knowledge and giving my own example as he requested. I have neither the knowledge nor desire to get into a debate about functioning Lactate thresholds.

If you know something we don't, why don't you enlighen us instead of trying to pick holes in what other people are saying? I'm all ears.

I wasn't trying to pick holes..I was only asking because I don't know the answer

danburke

http://www.steelcityendurance.com/index.php?option=com_content&view=article&id=22:maximum-heart-ratedont-be-fooled&catid=19:testing&Itemid=85

hf4z6sqo7vjngi

Resting: 60
Max: 192

My long runs are normally done around 150ish (about 78% max hrate) and faster runs up to 164 (85% max hrate)

Gringo78

danburke wrote: »

85% of what?

Is one's lactate threshold not independent from your maximum or minimum heart rates?

So far as I know, the HR range where your Lactate Threshold will be does in principal depend on your max and resting HR's. A fast, well trained athlete will have a LT at a higher %MHR than a slower newbie. I would expect however that as you train and improve, your LT HR will go up. So someone starting out might run a 10km race at their LT pace and take 60min to do it but a few years later they might break 60min for 10miles plus maintain a higher HR by 3-4 beats in doing so.

I'm basing this on LT being pace you can sustain for 60min which may in itself be wrong.

lfp

danburke wrote: »

why?

could both these people not have the same functioning lactate thresholds?

In theory their lactate threshold HR zones could be the same, but it would probably be due to one having a freakishly high lactate zone (the guy with a max of 170) and the other having a freakishly low lactate threshold zone.
My LT is 169 off a max HR of 196. The guy with a max of 170 just couldn't have an LT HR zone the same as mine - however, that doesn't mean I'm fitter or faster it's just a measurement tool.

Anyway, my stats
Resting - 48
Max - 196
Lactate HR 169
Recovery (zone 1) - 125-140 area, generally an av of 136-139
Easy Aerobic Endurance - can chat (zone 2) - 145-155 area
Zone 3 I rarely run at
Zone 4 - steady threshold runs - 162-169 area. Sometimes this can feel nicer and easier than running in Zone 2 - it's easy to get sucked into it!
Zone 5 a - On or just above threshold - getting tough now, but still feels good once I don't slip above 172 for to long - 167-174 area
After that it's just tough stuff. I can sustain the mid high 170's for a good bit, but once I start entering the 180's it's count down to oblivion!

menoscemo

Sorry, Forgot to put stats.

Max Hr: 184
Resting: 40ish (haven't checked in a long time)

Recovery- 125-140 BPM

Aerobic- 140-152

LT- 164-168

seanynova

to the OP: a hard one to call, and maybe some racing experience(or long intervals) will help you...

im 29, i dont know my max and resting HR values but my 1/2 marathon race avHR is 180, marathon avHR is 170 and my easy runs are done around avHR 155, maybe on the longer ones it gets upto avHR160 and my 4min interval HR gets up to a maxHR 184/185.

judging by all the books etc, my HR stats tell me im working too hard based on my age but its working for me so ive kind of given up on it....

im sure after a few races and harder sessions you will be able to judge on feeling and review of the HR stats afterwards if you are working too hard for a particular session.

The Bad Pawn

Cheers for all the responses, it's very interesting to see others data relevative to experience.

Just to answer a couple of questions asked.

• On my regular 10k runs I run at a pace of about 4:45 min pk
• On my longer runs I run at a pace of about 5:00/5:10 min pk

When doing shorts repeats like 6 x 200m's @ 100% effort with very short rest periods, the highest I have seen my HR reach in the last 12 month is 195bpm and that's where I got my max figure from. I understand what you mean - if my HR max is higher then my "zones" will be slightly higher as well, but I really think 195bpm is very close to my total max as on those occasions i've pushed myself to my max.

Cheers for your response Seanynova i'm also 29 and I've done a fair few races already including 4 x Marathons, 3 x Half Ironman races and this year my first IronMan race, so I have plenty of experience under my belt. I know my own body and know that I feel comfortable running at the speed and HR I mentioned, but what I was really wondering was:

a) What kind of HR stats others had relative to their experience
b) How their stats compared to my own (which I think is relatively high-ish)

I know that HR is a highly subjective topic, but I still wonder if some people are just born with hearts that beat faster, the same was that some people are born with very low resting HR's. And secondly whether having a faster Heart would necessarily impact neagtively on your perormance?

Gringo78

The Bad Pawn wrote: »

When doing shorts repeats like 6 x 200m's @ 100% effort with very short rest periods, the highest I have seen my HR reach in the last 12 month is 195bpm and that's where I got my max figure from. I understand what you mean - if my HR max is higher then my "zones" will be slightly higher as well, but I really think 195bpm is very close to my total max as on those occasions i've pushed myself to my max.

I think 6x200 efforts will not give you a true HRmax as you're maxing out your leg muscles rather than Heart in such a test. Try warmup of 2 miles easy then 2x800m reps (or reps of >2.5min duration) with 2-3min rest between and you should hit close to HRmax on 2nd rep. I suspect your HRmax is >200.

The Bad Pawn

Gringo78 wrote: »

I think 6x200 efforts will not give you a true HRmax as you're maxing out your leg muscles rather than Heart in such a test. Try warmup of 2 miles easy then 2x800m reps (or reps of >2.5min duration) with 2-3min rest between and you should hit close to HRmax on 2nd rep. I suspect your HRmax is >200.

Thanks Gringo, I know what you mean. I usually do a 5km warm up before those short repeats but i'll do the warm up followed by a bunch of yasoo 800's over the weekend and report back. It would make sense if its higher!:pac: