How to personalize heart-rate training zones

Heart-rate training for endurance athletes uses heart rate, measured in beats per minute, which varies with the body's physical needs, including absorbing oxygen and excreting carbon dioxide. The lessons answer how athletes can understand and personalize their heart-rate training zones. They connect individual differences and measurement with ways to set training targets.

2 articles, 1 video, 1 book · about 2 hr 38 min of reading and viewing

The reading path

1. Read
   

   Heart-rate training for endurance athletes · Wikipedia · 39 min read

   For heart-rate training, Dr. Fritz Hagerman observed that the maximum heart rates of men in their 20s on Olympic rowing teams vary from 160 to 220. Maximum heart rate is the highest number of heartbeats per minute reached during exercise stress at the point of exhaustion without severe problems. A cardiac stress test is the most accurate way of measuring any single person's HRmax, which varies by individual. During the test, a person undergoes controlled physiologic stress, generally on a treadmill or bicycle ergometer, while an electrocardiogram monitors the heart.

2. Read
   

   Heart Rate Training Zones Calculator for Athletes · Topend Sports · 5 min read

   The Karvonen formula, developed by Finnish physician Martti Karvonen in the 1950s, accounts for resting heart rate as well as maximum heart rate. It calculates heart rate reserve, the difference between maximum and resting heart rates, for more personalized and accurate training zones for endurance athletes.

3. Watch
   

   305 ‒ Heart rate variability: measure, interpret, & utilize HRV for training and health optimization · YouTube · 1 hr 54 min watch

   Joel Jamieson explains how heart rate variability is measured and interpreted, and how it can inform training, recovery, and lifestyle choices.

4. Book
   

   Precision Heart Rate Training · Bookshop.org

   Precision Heart Rate Training is a book by Edmund Burke.

Book links are Bookshop.org affiliate links. Curiate may earn a commission on purchases, at no extra cost to you — Bookshop.org also gives a share to independent bookshops.