Heart Zones Master Instructor Laura Sachs contributes our latest Audio PROfile.
Laura recently published an article about heart rate training in the June IDEA Fitness Journal. Here's an excerpt and you read the whole article here.
Heart Rate Monitor Benefits
If an athlete wants to train rather than just to work out, using a heart rate monitor to zone in on the right intensity can help track the workout in an intelligent way. Quantifying an activity makes it possible to plan a course of action based on the outcome measurements and the monitoring of that activity. Clients can use a heart rate monitor to gain an accurate picture of workout intensity, putting absolute numbers such as 160 beats per minute (bpm) into relative numbers or percentages of maximum or threshold.
For example, if the number for a client”™s low threshold (the first metabolic shift from increased intensity) is 140 bpm and the maximum heart rate (HRmax) from a field test measurement is 160 bpm, then the relative number (or percentage) is about 88% of HRmax (also referred to as Zone 3: Aerobic Zone). “Low threshold,” or “first threshold,” is referred to as T1 (Foster & Procari 2010).Edwards has identified five heart rate zones, providing a simple way to set training zones based on participants”™ specific response to exercise intensity.
For decades, fitness enthusiasts have used the 220-minus-age formula (age-adjusted maximum heart rate formula) to mathematically calculate HRmax and thereby derive cardiovascular training zones. According to Carl Foster, PhD, FACSM, professor of exercise and sports science at the University of Wisconsin, La Crosse, and past president of the American College of Sports Medicine, “The formula”™s 220-minus-age is useless. There is no scientific validation for it.” To replace this generalized formula, Edwards has developed a half-dozen user-friendly field tests to determine both maximum and threshold heart rates that result in personalized zones for each individual. “The only way to safely and accurately estimate maximum heart rate,” she says, “is to take a submax field test. We can no longer rely on equations that were fabricated and invalid.”
After reading it I asked Laura to record this some of this as an Audio PROfile.
Do you have video in your studio? Here are two great videos for running a 20 minute field test for FTP or threshold Heart Rate.
Here's your Spotify PRO/Playlist! Deezer. We have made every attempt to replicate the original playlist. In some instances the tracks specified were unavailable in Spotify. When necessary we have substituted individual songs of similar length and tried to maintain the Instructor's intent.
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Originally posted 2011-07-31 06:29:09.
John is a member on the AFS (Association of Fitness Studios) Advisory Council.
Holding certifications from; Schwinn, Heart Zones, Team ICG and Life Time Fitness, John's held regularly scheduled cycling classes between 1998 and 2015 when he moved to Florida.
When the weather permits, you'll find him riding and leading outdoor groups by himself or with his Tandem partner (wife) Amy.
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how do you apply and use this for those who don’t wear a HRM as i have several who just don’t get it
Hello,
Thanks for the information. Is the T1 and T2 intensity described here the same as the cycling T1 and T2 concept presented by Cycling Fusion?
Pat
Renee, This material is anchored around a heart rate monitor; those in your class that want to train will find the heart rate monitor a wonderful, albeit necessary tool. However, by using physiological responses, i.e. the first change in breath one can anchor to the “feeling” of the response. You can use the 4X4 assessment cuing your participants to hold that first rise in ‘ventilation’ for the 4 minutes. In the second drill you can cue your participants to put out as much effort as possible until it feels ‘Hard’. We all know what ‘hard’ feels like. Please read the attached article that John has posted. Laura
What is the advantage of measuring two different threshold intensities? How is this more accurate than deriving an average over a 20 minute LT field test?
Pat,
I posed your query to G. Nacey. Here is his response: “Well, given that T1 and T2 are not “Cycling Fusion constructs” I assume they are indeed the same. First or low Threshold (T1) represents the first inflection of ventilation or lactate concentration. T2 or high threshold represents the second kick in lactate accumulation and which most single “Threshold systems” are based upon. These should not change regardless of whose training program or prescription is being followed.”
Lisa,
I vote for any assessment that allows a person to quantify their workout performance and measure gains. When I started with Heart Zones we did two 20 minutes segments instead of 4 minute segments. The 4 X 4 is more user friendly in a class.
At T1 we improve our fitness level. At T2 we improve speed. Remember T2 is not a rate of exertion that is easy to approach or hold. By definition we cannot hold it. The more fit I am the higher my heart rate when T1 takes place. Laura
I like using T1 for the simple reasons that I can conduct an assessment in every class (as part of the warmup) and T1 is achievable by most anyone in your studio.
Thanks Laura – another question for you: Are you using t2 to represent what others refer to as working anaerobically? (I understand that your article explains why you do not use the term – I’m just trying to understand the principle in terms of the vocabulary that I have been exposed to.)
Lisa,
In simplest terms, yes. T2 is a level of exertion that we cannot sustain. Does this help? Laura
What types of drills do you suggest adding to the profile to make it a full 55-minute class? Is it better to add them at the beginning (before the 4x4s) or at the end (after the easy-moderate-hard rides)?