Heart-rate training requires you to work in specific zones, and they're all based on "max heart rate." So how do you find it? Chris Cooper of Catalyst Fitness explains-and he'll show you his max heart rate, too.
With your max number in hand, you can calculate your five training zones.
Zone 1: 50-64 percent of max.
Zone 2: 65-75 percent of max.
Zone 3: 76-84 percent of max.
Zone 4: 85-91 percent of max.
Zone 5: 92-100 percent of max.
But you need your max number first. Here's how to get it:
Method 1: Theoretical Max Heart Rate-You'll see a few options: 220 - age is the most common. This one is adjusted for people over 40: 207 - 0.7 x age. And this one is adjusted for active people: 211 - 0.64 x age. All are generalizations.
Method 2: Reported Max Heart Rate-This method requires the use of a wearable (Whoop, Garmin, Apple, etc.) to see the highest heart rate you hit during a tough workout.
Method 3: Stress Test-This is done under medical supervision and requires special equipment. These tests are generally only used in clinical settings.
Method 4: Metabolic Analysis: This method requires a special mask and provides very precise measurements of "what's coming out of you"; i.e., what you're using as fuel. Catalyst has invested in this technology so coaches can give clients exact zone numbers they can target in workouts and hit their training goals much faster.
To find out more about how Catalyst can help you with heart-rate training, book a free intro: catalystgym.com/
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4 июл 2024
