114 TRAINING LEVELS STARTING FROM WATTS AND HEART RATE

VARIOUS WORKOUTS Watts % FTP HR % of HR max HR % of HRAT HR Karvonen % HRAT
1: Active recovery < 55 < 64 < 68 < 68
2: Endurance 55 - 75 64 - 78 69 - 83 69 - 83
3: Tempo endurance 75 - 90 78 - 87 84 - 94 84 - 94
4: Lactate Threshold 90 - 105 87 - 97 95 -105 95 - 105
5: VO2 max 105– 120 > 97 > 105 > 105
6: Anaerobic capacity 120 -150 NT NT NT
7: Neuromusculair power NT NT NT NT

FTP = FUNCTIONAL  THRESHOLD POWER. NT = NOT APPLICABLE. HR = HEART RATE.

 HR-AT = HEART RATE ANAEROBIC THRESHOLD.

With the above scheme, it is possible to make extensive training programs on the basis of Watts and heart rate. Each training section has its own HR values or Wattages.

The chart above indicates the percentage of different exercise intensities. This is based on the FTP in Watts, the HR max in beats per minute, the HR at the AT* and the HR at the AT according to the   method of Karvonen**.

*the HR at the AT is calculated with the CP20 or CP10.

**the HR at the AT according Karvonen, see below.

With the support of the HR it is not possible to manage high intensive training above the AT. That’s because the HR – gap between HR-AT and HR-max is very short.

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This section is too short to clearly define the different workouts with heart rate monitors. Moreover, it takes too long, two to four minutes before the HR has adjusted to the degree of effort. Important to know is that even after reaching the VO2max, the intensity of the effort can still increase.  In other words, the VO2 take no longer matters but the effort intensity is still increasing. In that range, where a lot of lactate is formed, the power meter offers a solution. The power meter registers directly the power supplied in the area where the VO2 max cannot longer follow.

The heart rate at the anaerobic threshold can be derived from the CP10 and CP20 test.

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HR AT THE AT ACCORDING KARVONEN

The HR at the anaerobic threshold, according Karvonen is calculated as follows:
We need the HR max and HR rest.
HRmax – HR rest = HR reserve.
HR-AT = HR rest + 90% HRreserve.

Example:
HR max = 200
HR rest = 45
HR reserve = 200-45 = 155
HR – AT = 45 + 90/100 x 155 = 185

dr-marrti
Matti Karvonen