1. If you can’t hear me look for the icon on the right at the top of your screen and click on the phone Then click on “Call by Computer” Welcome, to get sound do this… 1 2

2. Heart Rate Training AND OTHER WAYS TO MEASURE INTENSITY

3. Training Intensity ▪ When we train, we balance a number of factors to try to create a training effect. ▪ To do this we use the SAID Principle ▪ Specific ▪ Adaptations to ▪ Imposed ▪ Demands ▪ The Demands are imposed using the FITT principle ▪ Frequency ▪ Intensity ▪ Time and ▪ Type of activity

4. Measuring Intensity ▪ We can measure intensity in a wide variety of ways, all focused on the fundamental formula ▪ VO2=(hr*sv)*(A-V o2 diff) ▪ As we exercise more intently our VO2 increase. In a lab we can measure expired gases to tell how intense the work is… but that doesn’t work well in real life ▪ So, we can look in the formula above for something we can measure easily ▪ And that is Heart Rate

5. Measuring Intensity ▪ You can measure that intensity in a few ways ▪ RPE or Rating of Perceived Exertion is simply asking yourself, how hard do I feel I’m working ▪ This is typically measured on either a Borg scale which ask you to rate your work on a scale of 6- 20 ▪ Or a modified Borg scale which uses 1-10. ▪ We have adopted the modified Borg Scale for On the Run. Using Rating of Perceived Exertion Workouts Plain Language IntensityRPE * Recovery Very Easy Recovery2 Long Run/Bike Easy LSD (Easy)3 Mod Run/Bike Easy/Moderate LSD (Moderate)4 Long Tempo Moderate Sub Threshold6 Short Tempo Moderate/Hard Threshold7 Repeats/track Hard VO2Max Interval9 Track Hard Very Hard Power10

6. Measuring Intensity ▪ You can measure intensity using pace ▪ If you know your pace for specific distances you can use that to measure intensity. We can use something called FTP (Functional Threshold Pace (or Power on the bike)) to determine paces. ▪ FTP is the maximum speed you can maintain for a 45-60 minute effort. ▪ You can also use the pace at which you have run a recent race of over 30 minutes ▪ Then using percentages of FTP we can set intensities ▪ You can do the same with a Power meter on a bike trainer Using Pace or Power

7. Measuring Intensity ▪ With Experienced athletes we can also determine intensity by working backward from the race goal ▪ This is only really effective with an experienced athlete who has previous races to draw on so we can know the paces are correct Using Race Goals

8. Measuring Intensity ▪ There are several ways to do this: ▪ Heart rate charts (common at the Gym) ▪ Calculations from your age determined max heart rate ▪ Calculations from your actual determined heart rate in a maximal effort ▪ Calculations from your age determined max heart rate and your measured resting heart rate ▪ Calculations from your actual determined heart rate in a maximal effort and your measured resting heart rate (The Karvonen Method) Using Heart Rate

9. Measuring Intensity The Karvonen Method uses both your resting heart rate and your max heart rate to determine your zones The difference between your resting heart rate and your max heart rate is called your Heart Rate Reserve (HRR) Example: Say I measure my resting heart rate to be 60 and calculate my max heart rate by age and I’m 50 (max heart rate is 220-age). Then my resting is 60 and my max is 170 (220-50). This means my HRR is 110 (170-60). This is the number of heart beats I can play with… I can’t go below 60 and I can’t go above 170. The Karvonen Method

10. Measuring Intensity ▪ Now I simple apply my training percentages for each of the training zones. The Karvonen Method Low %High %Plain Language Recovery5060Very Easy LSD (Easy)6075Easy LSD (Moderate)7882Easy/Moderate Sub Threshold8385Moderate Threshold8688Moderate/Hard VO2Max Interval9098Hard Power98110Very Hard Once I apply the percentage I add the resting heart rate to get my training heart rate (confused yet ) If my HRR is 110 and I want a recovery run, that is 50- 60% so the range is 55 to 66 beats… I add the resting 60 and I get 115 to 126 for my recovery zone

11. Measuring Intensity ▪ The Karvonen Method

12. Synching your Garmin to Training Peaks ▪ http://help.trainingpeaks.com/entries/42 424380-Garmin-Connect-AutoSync http://help.trainingpeaks.com/entries/42 424380-Garmin-Connect-AutoSync