METHOD of MARRTI KARVONEN (FINLAND)
The HR reserve is the difference between HR max minus HR rest.
HR reserve = HR max – HR rest
This table, with these percentages, is only suitable for well-trained athletes.
|WORKOUT||Code||Percentage HR reserve||ZONE||HR max 200||HR max 190||HR max 185||HR max 180|
|Easy endurance training||EET||60 - 70||green||138-154||132-147||129-143||126-140|
|Intensive endurance training||IET||70 - 80||green||154-169||147-161||143157||140-153|
|Tempo endurance training||TET||80 - 90||orange||169-185||161-176||157-171||153-167|
HR aim = HR rest + %HR reserve
Table assumes an athlete with a HR max of 200 and a HR rest of 45. HF reserve = 155.
Table assumes an athlete with a HR max of 190 and a HR rest of 45. HF reserve = 145.
Table assumes an athlete with a HR max of 185 and a HR rest of 45. HF reserve = 140
Table assumes an athlete with a HR max of 180 and a HR rest of 45. HFreserve = 135
An exercise at intensity below 60 percent of the HR reserve is regarded as the lower limit. Training under this intensity no longer contributes to an improvement of the aerobic capacity. The training stimulus is too low for improvement of the condition.
To improve the aerobic capacity HR reserve must be between 60 and 90 percent and between 73% and 93% for the HR max.
The anaerobic zone is divided in RL = Resistance long, and RS = resistance short. The reason is that the red zone or the anaerobic zone cannot be managed using heart rate measurement.
The deflection point for well trained athletes = 93% HR max.