Heart Rate Training for Athletes: Formula vs. Testing

Credit: Flickr/Ed Yourdon

You could be wasting your time by working out too hard or too easy

Unless you have tons of time to spare, you probably want to make the most of your limited workout time

In my last post I described the best formula to use to give you appropriate heart rate training zones.

But to be honest, even with that formula you still may end up working out at an intensity that is too easy or too hard to get the best and quickest results. 

Heart Rate Formula vs. Physiological Testing

Any formula will give you a best estimate based on a sample population. The problem is that the formula will likely give incorrect information for a certain percentage of the population.

The only way to be absolutely sure you have correct heart rate training zones is to get yourself tested at a physiology lab.

Facilities like the Peak Centre for Human Performance can give you specific tests to measure your aerobic fitness and metabolic rate. From this data you’ll be able to determine the best heart rates specific to your body for burning fat or improving performance.

My Example

I had my tests done at the Peak Centre in early September. From my results my heart rate training zones were as follows:

• Zone 1, Aerobic training: 156 – 171 beats per minute (bpm)
• Zone 2, Intermediate zone: 172 – 177 bpm
• Zone 3, Threshold zone: 178 – 183 bpm
• Zone 4, Over and under zone: 184 – 189 bpm
• Zone 5, Aerobic Intervals: 190+ bpm

In addition to the heart rates, since I’m training for running events, I was also given specific running speeds for each zone. My training program focused on Zone 1 and Zone 5 training zones.

Zone 1 training is my fat burning zone and meant to improve my aerobic endurance. To train in this zone I’d keep my heart rate between 156 and 171 beats per minute.

To improve my running performance I’d also need to include Zone 5 work. With interval training, heart rate is not always the best way to gauge effort as you’re moving in and out of different zones and there’s always a time lag. For me, I use my running pace for Zone 5 work which means running two-minute intervals at the track at 6:17 minutes/mile pace or faster. 

Based on my goals and results I don’t need to worry about the other training zones for now.

Now let’s compare these zones to ones predicted by the heart rate formula.

My formula predicted maximum heart rate is 179 bpm. We know that’s wrong as I hit 190 bpm during my test.

Using my age predicted maximum heart rate and a resting heart rate of 55, my predicted fat burning zone is 130 – 142 bpm and to build my aerobic fitness my zone would be 143 – 154 bpm. That’s a big difference from my tested zones.

Training at these formula predicted zones would not be giving me enough stimulus for maximum benefit.

Who Should Use the Formula?

That’s not to say the formula is useless but it does have limitations as you can see. Training zones generated by a formula can provide an appropriate intensity for many people. But for certain people, these zones can be vastly incorrect. I’ve been training all my life and have above average fitness so I don’t fit into the general population sample.

The heart rate formula is best for the average person or beginning exerciser looking to get into shape. But if you’re an athlete or an experienced exerciser you’re better off using physiological tests to determine your personal training zones. And that will help you make the most out of your precious workout time.