How to calculate the maximum pulsations for the training?

Our collaborator Ricard Perez tells us in this article 3 methods to calculate the pulsations

 

 

We are starting a new season, and one of the main concerns of our colleagues is knowing how to calculate the maximum pulsations, since some training sessions are marked at a specific intensity.

Next you have 3 options to calculate your maximum beats without having to do a stress test.

 
1 Formula from the age

Within the several formulas that allow to 'estimate' the maximum heart rate through age, one of the most precise is Miller's formula:

217 - (0,85 x age)

 

2 Cooper test

This is the favorite method within Grupo Triathlon, and one of the simplest to obtain the maximum pulsations: performing the Cooper Test.

Perform a comfortable warm up of a few minutes running 20. After the warm-up, allow a couple of minutes to stretch and you can start the test.

The Cooper test is based on covering the maximum possible distance during 12 'running.

You have to control the intensity a bit so you do not end up halfway through the test, but the idea is to make the maximum possible distance in 12 '.

To calculate the pulsations, what we will do is take reference values ​​at certain moments of the test.

A0 = just before starting the test

A8 = pulsations in the test min.8

A9 = pulsations in the test min.9

Z0 = pulsations just after the test ends

Z1 = pulsations 1 minute after finishing the test

Z2 = pulsations 2 minutes after finishing the test

With these values ​​your coach can estimate (thanks to much experience) fairly accurate values ​​of your maximum FC.

Obviously after the test, you have to make a comfortable new shoot of 10 'to return to calm.

 

3 Test on bike

 

You can do this test on a roller.

Perform a warm up of some 15 'at a fairly comfortable rate (KB).

Within these 15 minutes you have to include 3 intervals of 1 'duration at a fairly high intensity. You can start the first interval in the 5 minute. You must leave 2 minutes of recovery between two intervals.

We will take two reference values ​​for this test, so start with a series of 8 'at a very good intensity having a constant rate of 90-95 rpm.

If you do not have a heart rate monitor that allows you to store the data of the entire session, then note the pulsations in the moments:

A0 = just before the series starts

Z0 = pulsations just after the series finishes

Make a comfortable shoot of 10 'to recover from the effort and then go back to do another series of 8' at a very good intensity having a constant cadence of 90-95 rpm.

We will take the pulsations again at two specific moments

A0 = just before the series starts

Z0 = pulsations just after the series finishes

To finish the session do a minimum of 10 'rolling very soft to recover the legs

Once you have done one of these systems to get your heart rate, you should send the test results to your Triathlon Group coach and he will be happy to calculate your heart rate.

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