Heart rates of training methods

Long lasting method

Beginners are suggested a long – lasting method. It can be used together with

   Low intensity (50 – 70% of max. heart pulse)

   Medium intensity (70 – 80 % of max. heart pulse)

   Medium/high intensity (80 – 92 % of max. heart pulse)

   For example: jogging with 135 beat/ minute within 40 minute period of time

Interval method

Intervals may vary from beat to beat and they change from low up to higher zones. It is suggested for more advanced athletes.

Anaerobe Interval: competitive teams use this method to develop speed component required by their sport. Load is HR%: 60 – 100%.

It is also a preventive training method; the load is 60 – 80%.

For example 200 m sprint, 400 m slow running

Running 30sec. on 95%, then slow running for 2 sec. on 70%

Sets of repetitions

A training program planned for advanced athletes. It incorporates speed, acceleration and power depending on the needs of activity/sport. Load is followed by resting and heart rate becomes as it was initially.

Fartlek (speed-play)

It is a training method that blends continuous training with interval training. It alternates from moderate to hard techniques and load. A Fartlek workout prepares a runner to handle the uneven paces of a race. Athletes, for example, football players run fast, then slower and fast again.

Pyramid method

In Pyramid intervals intensity is maintained then it is decreased. This method is for more advanced athletes.

For example: - 3 min. (70%), 3 min (80%), 3 min (85%), 2 min (92%), 1 min (95%), 2 min (92%).

Circuit training

It targets multiple muscles at once. Exercises/ workouts are changed up in a circuit training session. Maximum heart rate is 62 (65) and 75 (78%) is the appropriate heart rate zone. For example: 2 length swimming after running around swimming pool, rope drive – rope climbing – forward rolling rotation (Dömötör, 2005).