steady state

[colonel clink]

Hi, I've recently heard that steady state done at about 155-160 heart beats per minute is equally valuable as steady state done at higher levels. my goal is simply to get faster and i know that steady state erging or rowing will help me do that. i can do 40 minutes at a 20spm at around a 2:05 split. However, my heart rate is way above 155-160. If I try to do steady state at 155-160, i have to go out at about 2:05 to get my heart rate to that zone and then consistently slow my split to stay in the zone. I tried this once and at the end just didnt feel like i was benefitting from the workout. Anyway my real question is just what do people know about this and if anyone does heart rate training, how do you do it and have you found it to be beneficial?

thanks

[johnlvs2run]

This depends on your maximum and minimum heart rates.

The distance between these is called your "heart rate reserve".

Usually going up to 80 to 85 percent of your HRR by the end of the session is about right for being able to recover well and continuing your improvements.

For example my HRR is from 43 to 174 bpm. An 80 to 85 percent of HRR for me is:

43 + .80/.85 ( 174 - 43 ) = 148 to 154 bpm

[RowtheRockies]

Colonel,

As your heart rate begins to go outside of your chosen range, does the effort feel like it is going up just to maintain the pace? You said that at the end you did not feel like you were benefiting from the workout.

I think you are experiencing "cardiac drift" and getting too wrapped up with trying to keep your heart rate from going up beyond your range. In a steady state piece my hr will climb to a plateau after about 5-10 minutes then stay there for a while before very gradually starting to creep up again. By the end of the session my HR may be 10 - 12 beats higher than it was at the plateau. This is your hearts normal reaction to dissipating heat as you workout as well as your body starting to dehydrate a little bit and your blood getting a little thicker.

I think that the number to be concerned with is your average HR. It should be within whatever zone you are trying to stay within, not your max hr for the session.

Just my 2 cents.

Rich

[mpukita]

This depends on your maximum and minimum heart rates.

The distance between these is called your "heart rate reserve".

Usually going up to 80 to 85 percent of your HRR by the end of the session is about right for being able to recover well and continuing your improvements.

For example my HRR is from 43 to 174 bpm. An 80 to 85 percent of HRR for me is:

43 + .80/.85 ( 174 - 43 ) = 148 to 154 bpm

Tyn:

I do believe this was an example of the serious, helpful John Rupp ...

-- Mark

[Tyn]

This depends on your maximum and minimum heart rates.

The distance between these is called your "heart rate reserve".

Usually going up to 80 to 85 percent of your HRR by the end of the session is about right for being able to recover well and continuing your improvements.

For example my HRR is from 43 to 174 bpm. An 80 to 85 percent of HRR for me is:

43 + .80/.85 ( 174 - 43 ) = 148 to 154 bpm

Tyn:

I do believe this was an example of the serious, helpful John Rupp ...

-- Mark

Mark I know, that's why I asked him for the 5 Q!
But I liked your reply!

I'm waiting for his answer!