Track High Intensity Training and Heart Rate Recovery with a Heart Rate Monitor

Posted 6 November 2008

Training with Heart Rate – A Lesson Learned From Coach and Trainer Dr. Alinda Perrine

At a recent seminar I taught, a martial arts competitor and former champion named Martia attended. Martial arts competitions demand quick bursts of high intensity work. The majority of Marsha’s training sessions include high intensity training drills. Most competitions consist of four or five bouts. During these competitions, Marsha usually wins the first two and loses bouts 3, 4 and 5. Marsha came to me with her concern. Why is she losing and how could she train to improve and win again?

At my seminars, I include assessments. I decided to give Marsha the Average Heart Rate Assessment on the treadmill. This assessment evaluates average heart rate for a specified distance while changing speed. The protocol for the Average Heart Rate Assessment is simple. Always begin with a 10 minute warm-up to a comfortable jog/run.

  1. Choose a specific distance. In this case, ¼ mile was the distance.
  2. At each ¼ mile, incrementally increase speed or pace (they are converses of each other.) Then, note the change in average heart rate. For example, Marsha’s assessment was performed by increasing her pace 1 minute per mile at each ¼ mile.
  3. There is no rest or recovery between each ¼ mile.
  4. Record the average heart rate for each ¼ mile.

Marsha’s results follow:

Mile Segment (1/4 mile)/Average Heart Rate Result (beats per minute) 1/155 2/160 3/170 4/180

Analyzing Marsha’s Average Heart Rate Assessment was interesting. Impressively, Marsha could sustain her heart rate at 180 beats for ¼ mile. It is proof that Marsha can sustain short bouts of high intensity work.

Immediately following the treadmill run, Marsha began the Recovery Assessment. This assessment yielded the most valuable information. The protocol was simple. Marsha slowed her pace to a walk. Heart rate was measured each minute. The heart rate recovery was so slow that she was barely walking-the treadmill almost turned off!

During the first minute, Marsha did not recover any beats. The 2nd minute yielded a slim 10 beats. The third minute was barely 15 beats. Finally, after 5 minutes, Marsha recovered 30 beats.

The analysis of the recovery showed that Marsha recovers very slowly from high intensity work. Thus, after a period of high intensity work, her heart rate cannot decline and prepare her for the next demand. It became clear that part of the reason she may be losing bouts 3, 4 and 5 is that she cannot recover properly for the next round. Thus, part of her training needs to include heart rate recovery drills. Through proper training, you can teach your body to recover more efficiently.

From her heart rate data, I suspected Marsha lacked endurance training also. After a few brief questions, Marsha admitted that over the past two years, she changed the majority of workouts to high intensity workouts. Marsha needs a change. I suggested she include 45-60 minute endurance type workouts, using 70-75% maximum heart rate as her target heart rate range. This will help build a cardiovascular base of training that she is currently missing. Of course, Marsha will continue practicing her specific sport with high intensity bouts, but the addition of recovery training and endurance training should create cardiovascular and fitness improvements.

The “Lesson Learned” is twofold-

  1. Through proper training, you can teach your body to recover more efficiently.
  2. High intensity training without some endurance base doesn’t allow the body to perform intense intervals over time. Usually, you can add endurance training by lowering your heart rate by 20-25 beats (from the high intensity work) and sustaining the lower heart rate for 30 or more minutes. For example, include a long slow run, continuous swimming, or bicycle ride on a flat trail. You need activities that place a continuous demand on the body without increasing intensity. Mix these endurance workouts into your training plan a couple of days a week. Chances are by adding these workouts; you will be fitter and more ready for the high intensity work.

Thanks to Marsha for attending the training and sharing her desire for improvement.

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