Ignore max heart rate - it is unpredictable and to hard to find.Originally Posted by Celine Dion
What is more use is finding your lactic threshold. The heart rate for your lactic threshold is the pretty much the average heart rate over a 10k road race. Do 2 or 3 of these and you'll have a very practical and useful heart rate figure.
To increase fitness you should train 2-3 times per week where for 20-30 mins you are training at on or around your lactic threshold heart rate. Over time you should find that as your fitness increases your lactic threshold heart rate increases. Normally the sessions will to achieve this will be hill reps or normal reps with a very short recovery, e.g. 7 x 4 mins at LTHR, 30 seconds recovery. Hence the need to find a long hill! Or do a session on a treadmill avoiding the need to jog back down.
Basically as fitness improves are training your body to operate at higher intensities without going into lactic deficit.
Reply With Quote