What is the heart rate interval? What is the pace interval? Maximum oxygen uptake, lactate threshold, training load ... they don't understand. You can know the distance, pace, heart rate and pace frequency at most. These basic data are available in mobile phone software such as Glug, Yuepao Circle, etc.
So, today, I will mainly introduce how to re-recognize my training with heart rate interval and pace interval, taking Jiaming running watch as an example.
Perhaps many friends also know that there is a so-called heart rate interval, such as the above:
The heart rate is divided into six intervals: calm heart rate, warm-up and relaxation, aerobic fat burning, aerobic endurance, anaerobic endurance and extreme sprint. This is understandable, and other platforms are similar. However, there is a big problem in the division of heart rate intervals in these intervals!
For example, the running in the above picture is actually just a slightly faster aerobic run for me. I ran easily today. But in the heart rate setting, most of the time is anaerobic endurance, which is equivalent to a slow interval training!
For this reason, I specially looked at the heart rate setting of Glug, but the system did not give the basis for defining each interval, nor did it give specific heart rate figures. There is only such a picture to illustrate.
But I believe his setting is the same for every runner, that is, a fixed numerical setting. 160 or more, which may be the anaerobic endurance range. However, everyone's body is very different. Some people have a maximum heart rate of 170, while others have a maximum heart rate of 200. Some people have a resting heart rate of 70, while others have a resting heart rate of 50. For example: Xiao Huang, resting heart rate 70, maximum heart rate170; Xiaofeng's resting heart rate is 50 and the maximum heart rate is 200. Obviously, the heart rate interval between the two students is very different. But in the setting of thump, there are different heart rate intervals. This is obviously unreasonable and unscientific.
How to set the heart rate interval is more scientific?
Let's compare the other two heart rate setting methods. One is called maximum heart rate percentage, and the other is called reserve heart rate percentage.
The most well-known and common method to judge the training interval is to use the percentage of the maximum heart rate, which does not consider the resting heart rate and physical fitness level. In addition, the calculation of maximum heart rate, maximum heart rate =220- age, assuming you are 30 years old, then your maximum heart rate is 220-30= 190 beats/min. This calculation is also extremely unscientific!
If there are values of resting heart rate and maximum heart rate, the reserve heart rate can be calculated (maximum heart rate-resting heart rate = reserve heart rate). With the improvement of your physical fitness, usually the resting heart rate will become lower, so the reserve heart rate will become higher and you will get different training intervals.
Therefore, considering the comprehensive differences of individuals, it is the most scientific method to define the heart rate interval with the percentage of reserve heart rate.
To define a heart rate interval using a percentage of the reserve heart rate, you must first measure your maximum heart rate and resting heart rate.
Generally, the 400-meter field measurement method is relatively simple to measure the maximum heart rate zone. You can search for "maximum heart rate test" in "good speed", synchronize the class schedule to your watch and go to the playground to test it!
Static heart rate measurement, get up in the morning, stand 1 min, and measure the heart rate. It can be measured for 3 more days, and the average value can be taken to reduce the error.
With these two values, you can set your own reserve heart rate interval in "Good Speed".
In training mode, select the "reserve heart rate percentage" we need, fill in your resting heart rate and maximum heart rate, and then fill in 95, 88, 84, 74 and 59 in the percentage on the right from big to small and from bottom to top, and save.
As shown on the left, it is my own numerical setting. In the previous run, when the speed was good, the heart rate interval you saw was like the one on the right.
According to the division of reserve heart rate interval, it can be divided into the following categories:
Then, according to the training purpose, targeted training can be carried out.
Of course, after the heart rate interval is set, we also need to set the pace interval. It depends on our athletic ability.
Open "RQ? APP binds your "good speed" so that your training data will be transmitted to RQ, which will analyze your running data, get your running intensity, and then calculate your pace interval.
Then set this pace interval as "good speed", and our running data analysis will be more accurate!
The second line, "Set pace interval", fill in your pace interval; The third line, "set activity", uses dynamic detection.
At this point, the basic settings of the watch are completed. You can find a suitable training plan in Good Speed and arrange training for yourself. You can also make a training plan for yourself according to your own goals, and improve your running ability more pertinently.
What is progress? It's actually quite simple.
The most direct thing is to see whether your running strength has improved after each training or after a period of training. My feeling is that under the same rhythm, my heart rate has dropped; Still the same psychology, the pace has improved. It all shows that you have made progress.
How to make a training plan for yourself?
We'll talk about it next time.