Running and hr monitor

[Fiddleman 4,376]

I got a nifty polar hr watch and strap for my b-day and am having a blast with it to improve my run training. It is a high end model and I literally spent a few weeks researching the different hr watches on Amazon before going with it. It does not have gps nor does it count steps or monitor sleep patterns, but that is fine by me as I primarily wanted a hr monitor with "Swiss accuracy." Battery life is supposed to be 5 years. This one trumps my cheap 20 dollar polar watch I used previously.

If you have experience with both running and use of a hr monitor for training running patterns, then I have some questions for you. Sorry- this post is going to exclude most folks. If you have the experience and knowledge, feel free to critique in any way. My goal is to improve my running vo2 efficiency through hr training.

I just completed a run today of 30 minutes using the watch for the first time. I wanted to see what kind of feedback the watch would give me for a run where I challenged myself.

Start hr: 65 (not quite resting)

5 minute warmup up to 6.0 mph: 125

After 5 minute dynamic stretch, hr still around 125

At 5 minutes, speed at 7.0: 135

At 10 minutes, speed at 8.0: 145

Every minute, alternate between 8.0 (149) and 10(155)

Finish at 30 minutes: 155

Cool down 6.0 jog for 5 minutes: 135

Walk at 3.5-2.7 for 3 minutes: 105

Total distance is about 4 miles over 30 minutes. Felt fine afterwards and immediately did another 30 minutes of elliptical with hr at 145-150.

Here is some HR info a web site calculated for me given sex=male, age=38, resting hr=55 and max hr=186.

Resting Heart Rate: 55

Maximum Heart Rate: 186

Heart Rate Reserve(HRR): 131

Fat Burning: From 121 to 134 beats per minute

Aerobic: From 134 to 147 beats per minute

Steady State: From 147 to 160 beats per minute

Anaerobic: From 160 to 173 beats per minute

Maximal: From 173 to 186 beats per minute

Questions:

1. According to the chart, my sprinting at 155 hr is in steady state range. Is this where it should be or should I go anaerobic? I feel somewhat pushed at 155, but not winded. I could definitely turn up intensity if I should be doing it.

2. I would like my short 1 minute rest intervals after 1 minute sprints to drop lower then 149. How can I get it lower, such as 145 or even 140. I do not feel hr at 149 is giving me enough rest before next sprint.

3. What do you think of my hr at other running speeds (e.g. 135 bpm at 7mph) is that good, ok, bad? I just do not know.

4. If target hr for cardio is about 140 for my age and sex, is this what I should be running at on average (given no sprinting)?According to my watch and running session today, hr=140 is about 7.2-7.5 mph for me.

I guess I am looking for some analysis on how to improve vo2 efficiency in the HIIT segments of a running session and what I should be targeting when in various states of running.

[SeattleJane 11]

Hi and Thanks, I will not add any info, but wanted to thank you for the name you are using. I have been looking for a heart rate monitor.

[Fiddleman 4,376]

The model is polar FT7.

[catfish87 3,471]

Just wanted to chime in with what little experience I have. And to follow along with this post because I find this stuff EXTREMELY interesting.....and helpful. Keep in mind, I am NOT a fast runner.

I have a garmin 310xt that I use for cycling and running and occasionally swimming. I like the features although I don't use the training mode much.

I'm 44, so I consider my "max" heart rate about 176....or so. I have been there or a couple bpm more a few times.

What I've found is when doing shorter runs, say a 5k, I keep my HR around 160 for the first 4k, then if I feel fine will go up to around 170-172 bpm for the last K.

Longer runs, say 10k, I'll stay at 150-155 for most of it, then kick what little I have left the last K or so.

Distance runs.....I'll stay at 145 and feel like I could go all day usually.

162-164 seems to be my "threshold"....If I go much over that, even for a short distance, it takes a bit to recover.

5k max effort http://connect.garmin.com/activity/404517812

10k about 95% effort http://connect.garmin.com/activity/447719053

HM easy pace ( HRM was on the fritz the last few miles, but I ran about 155 bpm) http://connect.garmin.com/activity/465531831

Replaced HR strap and ran a 5k strictly targeting HR. 145 the first 2 miles...felt so easy, then picked up the pace for 1Km just to see what it showed. http://connect.garmin.com/activity/506131229

[Fiddleman 4,376]

Thanks Catfish- that is very practical feedback. It looks like I may start working on pushing my hr up higher through the vo2 training.

Edited June 4, 2014 by Fiddleman

[Fiddleman 4,376]

Catfish - I was looking over your 1/2 marathon in Alton and see your hr up around 220 multiple x during the race and then for an extended period at the end of the race. I am guessing your best pace time of 8:05 min/mile is there, at the end (I didn't try and cross check my assumption as not that relevant). Isn't 220 way above max hr for most people (eg stroke territory). Just wondering because my hr maxed out at 155, even when doing at 6:30 min/ mile pace. Not a comparison; just wondering if I read it correctly or something else was going on...

[catfish87 3,471]

@Fiddleman

That was about the last time I used that HR strap. I'd be dead with that HR....lol 178 is about my max. ( I think )

I used the garmin soft strap for right at a year then it started wizzing out at times...reading erratic. I've read on forums that is kinda common. I got a new one and it's rock solid.

I ran it around 155 bpm. That was my first HM and I had a "goal" of 10:00, mile. I had only went that distance once before and thought I'd just run at a nice comfortable pace. I felt great afterwards....like I should have pushed a bit harder.

[Fiddleman 4,376]

Thanks for the explanation. I thought it might have been hardware related. For a few moments, I was picturing you like those guys in the movie "wanted" who have super human speed and have a hr that goes up to 400.... if you don't know what I am talking about, that's OK too...

[wcn1970 239]

Bending bullets. Lol

220 minus your age is typically your cap HR. When you are fit enough going above it for short bursts is not bad but can be if held for extended periods. A problem I have, I have no issues pushing slightly above my max. When I am doing my workouts for time I won't wear my HRM so I don't know and can't look. Might slow down if I do, can't have that.

[Fiddleman 4,376]

Tried my hr watch with lifting today. My workout was about 70 minutes total including 5 min run warm up, 5 minute dynamic stretch and 10 min stretch and cool down. That leaves the main body of the workout at 50 minutes. It was a body weight workout that is supposed to be pretty challenging (efx by the same that makes "you are your own gym"). I worked hard and I got the fatigued muscles (good) and plenty of sweat so I know this workout is doing something right. The thing is my heart rate maxed out at 135 even though I was pushing to get a good workout and keep good form (really important; in fact, these efx workouts are designed to improve athletic form and response - good stuff). Average heart rate was about 125. Heart rate dropped to 70 during cool down and then rose again to 90 as I did various stretches. Anyways, target zone for me is supposed to be 220-age (*.5 to .85) or 91-154.7. Is this workout not challenging enough for me? Or is 135 going to get good results? For some reason, I have it in my head I need to go anaerobic zone (166-180) to push the lactic acid thresholds and get max gains. Am I smoking something with this thought? I can certainly try and get into this zone with sprinting, but so far, not with this workout. Maybe I can with weighted vest @ 45#. Or I may be able to with the other set of workouts in "you are your own gym." Not sure as I haven't measured those yet. However, I do know they push me far more then efx workouts from a vo2 standpoint like cross fit amraps do.

[B-52 7,113]

I invested in a few Polar watches over the years....at first inexpensive ones, then moved up to top of the line....

To be honest, for me, it all started to get old, and the novelty wore off.....and now they are in my gym bag, untouched....batteries probably dead.....

I now simply run....run for time, not distance....after stretching, and a 5 minute walk, I will run for a solid 30 minutes....if I feel exceptionally good, I go 45, and sometimes 60 minutes....

I like to tack an and extra 10 minutes of 1 minute all out sprints, separated by 2 minutes of walking, but I keep forgetting this lately.

So I simply run, as many times per week as I can......I do kettlebell workouts for core strengthening, and weights for body toning.

And of course, plenty of crunches....

It has all become a simple daily routine.....

Edited June 10, 2014 by B-52

[vogue 310]

The HRM thing got old and distracting for me. I started with the polar ft -90. Great tool but I was too busy focusing on numbers that I no longer enjoyed my workouts.

I will say that new Polar v-800 has me looking at HRMs again.

[wcn1970 239]

Fiddle, you should be good with that heart rate. Maintaining it for a long time and fatiguing the muscle is what matters. You were in your aerobic range, lower portion but still there. Try tweaking it a little to get closer to 150.

[indecision 863]

Great thread! I never really cared much about heart rate and tracking until recently and in fact just ordered a TomTom Multisport Cardio GPS watch today. I look forward to trying it out as well as stepping up the game on my training and such! Hopefully in a few weeks I will be able to add some real value to this thread with my own personal findings.

[catfish87 3,471]

@@Fiddleman

Here was what mine showed today. I specifically wanted to run a progressive (HR) 10k focusing on % of max today. 75-85%, which is 140-160 for me. It was hot/humid and I'm slow: http://connect.garmin.com/activity/518110812