it also covered how to find your target heart rate, as well as the lower and upper limits of your heart rate. once you know your actual max hr, knowing exactly what target hr to prescribe is where the task becomes complicated because there is great variability among runners concerning how long a given percentage of max hr can be sustained. the other major factor that determines what hr you should use is the goal of individual workouts. for this type of workout, 70 to 75 percent max hr is all you need to cause those changes.
if the length of the run is well within your aerobic capacity and is a regular part of your training, it is possible for your heart rate to remain nearly constant throughout the run, as long as the terrain remains flat and it is not excessively hot. perform workouts that target improvements in the lactate threshold at about 80 to 90 percent max hr. training in this hr zone may take place in the latter portion of the base phase and the early competitive phase of the training year. active is the leader in online event registrations from 5k running races and marathons to softball leagues and local events.
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