Can someone help me figure out my training zone?

[Janea]

I finally decided to get a heart moniter. I have been working so hard at trying to get back to running and have decided it would really help to know how hard to push myself and chart my progress if I could keep tabs on my heart rate. I am so confused about what my training zone is. When I crunched the numbers I got 148 bpm -- 60%, and 171 bpm --- at 80%. I went out today and was so surpised at how hard it was to even approach 170 bpm. I could not maintain 168 it felt like I was sprinting so I of course slowed down.

Then, reading alot of old posts I saw that many of you keep your training under 150 and alot hover around the 120's. I may be younger than some of you but you guys are probably way more fit, so shouldn't that factor into the equation? Ever since surgery my resting heart rate has been high (78-79ish). Post surgery it was 60. Also, to add to my confusion, the heart monitors gauge of what percent of my maximum I am exercising at is different from the results I got on my own. At 120ish it says that I am exercising at 65% or something like that. I think the monitor just bases it off of age. Anyway, below is how I figured my target zone. Please tell me what I am doing wrong ( I just followed what it said in my instruction book):
Maximum heart rate 226 (for females) - age (32) = 194
HRR (heart rate reserve, difference between my maximun HR 194 and my resting heart rate, 79) 194-79 = 155
Target zone (HRR x High Percent + RHR) 115 x .8 + 79 = 171 (at 80%)
(HRR x low percent + RHR) 115 x .6 + 79 = 148

So what training zone whould I push for to see myself improve? Remember, I didn't have cardiac rehab so any advice from you running gurus is much appreciated!!! Thank you!!

 

[PJmomrunner]

Well, mathematically, you should be using .8 and .6 as your multipliers for 80% and 60%. I don't think your formula results in reasonable numbers though.

 

[Janea]

Oops, yeah your right. I did use .8 and .6 don't know why I entered it in differently on the post.

 

[tommy]

I use the Karvonen method that uses the "working herat rate" similar to your "heart rate reserve". 80% or more of my training is 70% heart rate and under.

At 4 months post op, I suggest that you stay below 70% for a while. And if that seems like you are exerting yourself, drop it down. I think that putting in the time is more important thatn the intensity for now.

 

[PJmomrunner]

Hey Janea, I apologize for not noticing that your results were based on the correct multipliers even though you mistakenly typed the .06 and .08. My "unreasonable" comment was based on the predicted leap the correct multipliers would have caused based on my incorrect assumption that the math was correct even while the multipliers were not. Whoops! Hubby had just come home and was beckoning me from afar...

 

[Adam T]

Hi Janea,

First of all, I'm not a doctor, and I'm just writing this based on what has worked for me. Everyone is different, but with that in mind, your heart rate zones should be similar to mine (I'm 30).

There are much more scientific measurements of max heart rate, but the 220-your age works as a good approximation. Just from what I've experienced lately, the actual training zones that you come up with using that number may need knocked down 5-15 beats per minute following open heart surgery.

Theoretically, your max heart rate is 189. Let's knock that down to 180 since you just had open heart surgery. This is a starting point. I basically use 5 training zones calculated off of this number. They each have a different purpose and accomplish different things.

Zone 1: Active recovery. This helps purge lactic acid out of your muscles and loosens them up. It should feel fairly easy. 60-65% of MHR. For you: 108 - 117

Zone 2: Aerobic base. This is the zone you should spend the majority of your training time in (months). It builds your fat burning metabolism. A lot of runners refer to this as a "conversational pace". You should be able to carry on a conversation at this intensity. 65-70% of MHR. For you: 117-126

Zone 3: Endurance. This is race pace for long distances. You should spend a good portion of time in this zone too. Theoretically, the upper end of this zone is your anaerobic threshold. That's where energy usage supasses what you can supply aerobically and you start building up lactic acid. I try to stay at or below this zone 85%-90% of the time. 70 - 80% MHR. For you: 126 - 144

Zone 4: VO2 max. At this pace you are using more energy than your oxygen intake can supply. You're building up lactic acid and you can "feel the burn." This is where you do interval training to increase your tolerance to lactic acid and boost the heart rate at which you actually start to go anaerobic. It's best not to go here until you've had a few months of aerobic base training. 80-85% MHR. For you: 144 - 153

Zone 5: All out sprinting. Max effort. Cannot be sustained for more that a minute or two. You use this for that all out effort at the end of the race. It can be used to build strength and form. I don't spend much time here because the payoff is small for endurance sports, and the potential for injury is great. 85% MHR + For you 153+

You'll probably need to fine tune this to determine your own zones, but that's the Adam T K.I.S.S. (Keep It Simple Stupid) training guide. I thought the zones were on the low end until I read that Lance Armstrong spent 4-6 months out of the year doing long six hour training rides with an average heart rate of 124 -126! Long and slow works. I hope this helps. It seems to work for me. Good luck!

Adam

 

[jwilliamsr]

Hi, Janea.

I applaud you on your training efforts! Today I am 6 weeks post-op and I am going to try to mix in a tiny bit of easy jogging with my walk and see how my heart rate responds. I have the opposite problem than you. My heart rate jumps up really quickly when I stand up, walk, etc. and I know it will REALLY jump when I try to run.

Here are a couple of suggestions:
1. Make sure your monitor is giving you correct HR readings. I have had some monitors where the chest strap did not maintain good contact with my skin and consequently understated my HR. That has usually been a momentary problem, but it is certainly worth stopping to check your pulse occasionally and comparing it to the monitor reading. (Static electricity, some types of clothing, lightening, and interference from other nearby heart monitors can sometimes affect a heart monitor's results, but my experience has been that those circumstances usually result in an falsely HIGH heart rate reading.)

2. Several drugs can hold down your heart rate. Of course the most common are the beta-blockers, such as metoprolol (Lopressor, Toprol) and atenolol (Tenormin). However there are other drugs that can also affect heart rate, so if you are on any meds, you might want to look up their potential side effects.

You have probably already checked out those items, but I wanted to mention them just in case. Sorry for the long post..... I tend to get wordy when I talk about running. It's one of my passions! I would love to babble on, but I will stop now and try a little running of my own.

Jimmy

 

[Janea]

Thank you everyone for your suggestions.

Adam, I really am grateful for that break down and will use it. It seems alot more do-able to keep my heart rate around those numbers. I don't have to do a whole lot to get my heart rate up. I expect this will change over time and I will able to exert myself more with a lower heart rate. The other day I ran 3/4 around the track. Couldn't make it the last quarter. It is hard not to get discourged. I have ran I-don't-know-how-many-miles around that track and I still can't crank out one measly lap! I can't wait till I can do a whole lap and I am going to have a family party when I run a mile. My everyday energy is great...My endurance is my final hurdle to really feel like I am back to my old self again.

Jimmy, I will do some double checking on the accuracy of the moniter, but it does seem to be in good working order. Thankfully, I am not on any medications. I DO have the same problem you do. My heart rate goes up very quickly and just a little jogging is very taxing. My surgeon said I could start jogging after 6 weeks, but my Cardio said under no circumstances should I jog or run until 3 months post op as it could cause my sternum to heal mis-alligned. I don't know who was right but It scared me into waiting. I am impressed that you even have the energy to try jogging. I don't think I could have done it 6 weeks out. You go!

 

[MarkU]

Don't get discouraged - you're doing fine. It takes longer than you think to recover completely from surgery. Just keep at it and be patient and you'll see results.

When I started HR training, I actually was tested to determine my lactic threshold heart rate, then my coach used the HR tables in Joe Friel's The Triathlete's Training Bible to determine my HR workout zones.

Other factors can influence your HR also, like the weather, lack of sleep, caffeine, fatigue, etc. I tried to do a zone 2 run last night in 98 deg temps and I ended up walking about half the time to keep my HR down.

Listen to your body. If it tells you to slow down, then do so. You don't want to overdo it and set yourself back.

Good luck,
Mark

 

[jwilliamsr]

Ooops!

Ooops!

Janea,

Yep. Now that I have re-read your original post, I understand it better. We do have similar problems.

My slow jog was a bit disappointing on Tuesday. I could only go from 0.1 to 0.3 miles before I had to slow down and walk so that my heart rate would slow down. I got in a total of 5.3 miles, but only about 1.5 miles was at a slow jog. Oh well, we have to start where we're at and work from there!

Good luck to you and as others have said... don't push too hard too early!

jimmy