Volume is the amount of training completed; intensity is the effort or energy required for a particular form of training. Volume increases and decreases during the training year depending on where you are in your
Intensity, on the other hand, increases right throughout your
Your performance parallels your intensity but remains low for a longer period of time and has a more gradual increase. During speedwork performance begins to improve more rapidly and is at its peak rate of increase during the taper period. This means that despite all your hard training in the base, you will not see the real benefits until very late in the
CALCULATING TARGET HEART RATES
Correct interval intensity is determined by laboratory testing because both resting and maximum heart rates vary from individual to individual. The most reliable way to determine your maximum heart rate (HRmax) is by an exercise stress test. This can also be determined, although less accurately, by indirect calculations. According to the American College of Sports Medicine (ACSM) most people can estimate their maximum heart rate by the formula:
220 - Age = Maximum Heart Rate (HRmax)
To find a true resting heart rate (HRrest), lie in bed for 2 to 3 relaxing minutes in the morning after waking up, then use the Polar Heart Rate Monitor to
measure your resting heart rate.
The Karvonen formula, which is based on a heart rate reserve taking into account the resting heart rate as well as the maximum heart rate, is an accurate method for calculating the target heart rate.
By subtracting your resting heart rate from your maximum heart rate you can use the Karvonen formula to calculate your target heart rates for various training intensities. Both the HRrest and HRmax should be measured values - not predicted - for the Karvonen formula:
Target HR = [(HRmax - HRrest) x % training intensity] + HRrest
Example: |
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HRmax: | 200 beats per minute | |||
HRrest: | 50 beats per minute | |||
Resting Heart Rate | Maximun Heart Rate | |||
0 | 50 | 200 | ||
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Minimun |
| Heart Rate Reserve |
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Reference: Precision Multisport
50% training intensity:
Target Heart Rate
=(HRmax - HRrest) x 50% + HRrest
=(200 - 50) x 50% + 50
=150 x 50% + 50
=75 + 50
=125 beats per minute
EXAMPLES OF INTERVAL TRAINING SESSIONS
Training intensity in the following example exercise sessions refers to the Karvonen formula calculation. If the target heart rate is calculated as a percentage based on HRmax the corresponding training intensity is higher. E.g. 50% of Karvonen formula corresponds to the 60% of HRmax (see the table).
Target heart rate |
| Classification |
based on |
| of intensity |
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|
|
HRmax | the Karvonen formula | Very light |
<35% | <30% | |
Light | ||
Moderate | ||
Heavy | ||
≥90% | ≥85% | Very heavy |
Adapted from Pollock and Wilmore (1990). Reference: Physiology of sport and exercise, p.524.
42 | 43 |
