As anyone who races knows; pace is everything. Learning to properly pace yourself through workouts and races is a skill that in large measure comes from experience and learning first hand how far you can push yourself before you run out of gas.

However, there are ways you can monitor your effort that can help you get a better understanding of how hard to push yourself…and when.

Most training schedules and coaches talk about “level of effort” as a percentage of your maximum effort or maximum heart rate. For most runners, training at 65-75% of maximum heart rate represents an easy pace.

The key here is to establish your max heart rate first, then monitor that rate through your workout, noting how you feel and where your thresholds are.

Remember that maximum heart rate is not an absolute number; it is totally specific to your body and is the highest heart rate you can achieve – it is completely specific to you and is not trainable, i.e., you can’t change your max heart rate through training. Your anaerobic threshold (AT) on the other hand, is also specific to you, but is trainable.

Your AT is the point is the point at which more lactic acid is produced than can be rapidly cleared from the body. This occurs from 65-95% of your maximum heart rate depending on your fitness level. You know this level as the point at which your breathing becomes labored; it is difficult to carry on a conversation, but you can maintain the effort level for a period of time.

Determine your Training Zones

You’ve probably seen that poster in your gym that recommends establishing your max heart rate by performing the calculation 226-your age, but using this method is an inexact science. For those of us who are lazy, there’s a cute little calculator that can perform this measure quickly.  

You can also use the age-old low tech “pulse” method.

Low Tech Way To Find Your Resting and Maximum Heart Rate:

So, how do you establish your heart rates?

1) Find the carotid pulse at the side of your neck (just below the curve of your jawbone).

2) Using a sports watch to count down or a watch with a seconds hand, count the number of beats in 10 seconds.

3) Multiply that number by 6 to get your beats per minute (BPM)...that's it!

4)Take your resting heart rate, your rate after a moderate to high perceived exertion rate workout and your heart recovery rate.

To do the latter, simply measure the amount of time it takes your BPM to return to the resting rate. As fitness improves, this time will decrease.

That's all there is to it!

High Tech Method To Measure Your Resting and Maximum Heart Rate:

If you’re serious about training, sooner or later you’re going to want to get very accurate about monitoring your heart rate during training.

To get an exact measurement, wear your heart rate monitor while resting, and though a hard 30 – 40 minute run.  (You can also have your AT determined at a gym by a professional trainer or at a sports medicine or physiology lab).

Determine Your Training Zones

Once you know your max heart rate or AT, monitoring your workouts is easy.  Break your heart rate into zones;

Zone 1: 50-60% of max rate – easy sessions

Zone 2: 60-70% of max heart rate – training pace, improving performance, weight control

Zone 3: 70-80% of max heart rate for short speed focused work

Zone 4: 80-90% of max heart rate

Zone 5: 90-100% of max heart rate

Most of your workouts will be done in zones 1 – 2, the rates at which metabolism improves over time (fat burning mode).  However, if you are training for a shorter race (like a 5K), you’ll want to train in zones 3-4 one or two workouts a week.

Increases in fitness levels can be seen in decreased heart rates running the same course in the same weather conditions over time.

Thinking About Buying A Heart Rate Monitor?

There are a lot of heart rate monitors out on the market; most of which consist of a chest strap and wrist watch unit.

On most units you can program your desired heart rate into the wrist unit and it will warn you with beeps if you fall outside the programmed parameters.  Some units now come with software that allows you to upload your workout data and will progam specific workouts for you based on your goals (cool, eh?).  The newer (and more expensive) models also include GPS functionality.  The prices range from $50 – $350 depending upon features and complexity. 

Before making a purchase do some comparison shopping and play with the functions to find the monitor you’re most comfortable with.

Accurately monitor your workouts to your goal and desired split times, and you're on your way to your perfect pace...and perhaps, that PR!

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Tags: max heart rate, resting heart rate, pace, training, AT, anaerobic threshold, heart rate monitor, calculate max heart rate