The Karvonen formula uses the heart rate reserve to calculate training zones based on both maximum AND resting heart rate.
220 – 24[age] = 196bpm (maximum heart rate)
196[max rate] – 65 = 131bpm (heart rate reserve)
(131 x 0.7 ) + 65 = 156.7bmp * who wants to train at 70% maximum.
There’s so much more interesting reads for me to take a good look at but I certainly want a Heart Rate Monitor Watch! It’s somehow confusing having to read all these articles about Lactate Threshold.
All that I understood, understand is that [1] Anaerobic or lactate threshold is also likely to improve with a body better able to remove lactate, endurance wise.
[2] Repetition training helps to improve running speed, running economy and builds a greater tolerance to lactic acid. It is the most intense form of aerobic endurance training.
[3] Conversely, longer, lower intensity exercise bouts and short rest intervals can be used to develop aerobic endurance.
[4] Interval Training: Duration is usually 30-45 minutes and frequency is one or two sessions per week, with ample rest days between. interval training may be more appropriate than continuous running because it can increase aerobic power and improve cardiorespiratory endurance.
[5] However, it’s not only multi-sprint sports that can benefit from interval training. Performance in the more classical endurance-based events such as the 10k run or distance swimming can improved by incorporating higher intensity interval training even if it’s at the expense of some volume.
few random notes from the sports fitness advisor website
Don’t Forget to Fuel Up
Getting the most out of your workout can depend on what you put in your body.
DRINK UP: Dehydration makes you tire faster, which can cause you to cut your workout short. Within two hours of working out, drink 14–20 ounces of water and bring some with you to the gym.
CARBO-LOAD: Eat a snack with carbs and salt before you hit the gym. The WTA’s Kathleen Stroia recommends salted pretzels. The carbs keep you going and the salt helps you retain water.
POST-EXERCISE PROVISIONS: “Thirty minutes post-workout is critical” to recovery, Stroia says. To refuel, eat a snack that has a 3-1 carb-protein ratio. Also, weigh yourself before and after a workout. The WTA recommends you drink 20–24 ounces of water for every pound you’ve lost to rehydrate.
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