![\"\u0636\u0631\u0628\u0627\u0646](\"https:\/\/tehrunclub.com\/wp-content\/uploads\/2023\/01\/checking-heart-rate.jpg\")
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Heart rate is a metric pointing to the internal load or response of the body to hold a running pace. On the other hand, the split time you maintain while running a fixed distance \u2013 200m, 400m or 1km \u2013 is the external load placed on the body.<\/p>\n
It is important to understand this distinction.<\/p>\n
Pace is objective while heart rate is subjective, variable and specific to a runner\u2019s body. Heart rate is measured in beats per minute. When monitored in combination on a sports watch, heart rate and pace become powerful ways to modulate the training effort for meeting the session\u2019s goals.<\/p>\n
![\"\u0646\u0638\u0627\u0631\u062a](\"https:\/\/tehrunclub.com\/wp-content\/uploads\/2023\/01\/Heart-Rate-Monitoring-01.jpg\")
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So why bother to monitor the rate of an organ pump in the body?<\/p>\n
Here are some reasons to clarify this:<\/p>\n
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![\"Run](\"https:\/\/tehrunclub.com\/wp-content\/uploads\/2022\/12\/GroupClass-AD.png\")
<\/div>\r\nMy years of training and coaching experience has settled on using heart rate as a response variable to monitor while using split time as primary variable to key in the external load for the session<\/p>\n
When used in combination, they \u201cspeak\u201d together something important about the total load of the session.<\/p>\n
To monitor exercise intensity by heart rate, the range between maximum and resting heart rates are demarcated into training zones, typically about 5 zones.<\/p>\n
The \u201cKarvonen\u201d method is a reasonable methodology to follow for this practice. A simple calculator exists on this website which explains the background:<\/p>\n
https:\/\/www.topendsports.com\/fitness\/karvonen-formula-calculator.htm<\/a><\/p>\n As an example, a runner with a morning resting heart rate of 60 and a known maximum heart rate of 180 bpm (beats per minute) will have the following 5 zones:<\/p>\n Zone 1: 120-132 bpm Zones 4 and over are to pursue higher intensity running activity, which have a different session goal in mind. Generally, for endurance training, faster running sessions at zones 4 and above are pursued a great deal lower as a percentage of total time spent training when compared to lower intensity running in zones 2-3.<\/p>\n It is important to understand that heart rate zones are guidelines and not hard prescriptions. Zones are only as good as the inputs to make them so the resting and maximum pulse rates used in the estimation must be reviewed carefully.<\/p>\n Adaptation to running stresses are specific to the applied load. Running similar paces at lesser effort and lower heart rates can be considered a positive adaptation to training. Being able to run quicker at a higher heart may also signal a positive trend in stamina. Here, the ability to hold higher fractions of maximum heart rates at higher speeds may be justified as an ability to hold higher fractions of maximum aerobic capacity (VO2max).<\/p>\n <\/p>\n Heart rate monitoring opens up a world of possibilities to learn and ask questions of our own bodies on and off training. At I Love Supersport Dubai run sessions, our coaches guide runners with the proper use and interpretation of their heart rates. This holistic monitoring helps bring positive improvements in our runners over time.<\/p>\n
\nZone 2: 132-144 bpm
\nZone 3: 144-156 bpm
\nZone 4: 156-168 bpm
\nZone 5: 168-180 bpm<\/p>\n![\"\u0631\u06cc\u06a9\u0627\u0648\u0631\u06cc\u060c](\"https:\/\/tehrunclub.com\/wp-content\/uploads\/2023\/01\/gettyimages-976211922.webp\")
The general idea here is that recovery, fat oxidation and endurance building are best done in the lower and moderate zones (Zones 1-3).<\/p>\n\r\n\r\n![\"\u0627\u06cc\u0646\u0633\u062a\u0627\u06af\u0631\u0627\u0645](\"https:\/\/tehrunclub.com\/wp-content\/uploads\/2022\/12\/FollowInstagram.png\")
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