If you choose to do heart rate training, and I don't, the 220 minus your age can often by way off, especially for older runners. I am 70 so my max would be 150 according to this formula. I get to 150 after a fairly long easy run. I can run at 175 for a hard effort such as 5K. I think there are better formulas for max heart rate.
Thanks for the input & you are correct @Randy Stebbins - For simplicity I chose to go with the easy formula, but there is better formulas to estimate when accounting for age. E.g. [ 207 - 0.7 x Age ] - more precise formula, adjusted for people over the age of 40 o33r [ 211 - 0.64 x Age ] - slightly more precise formula, adjusted for generally active people (Source: theathleteblog.com/calculate-maximum-heart-rate/ ) Although none of the the two come close to your report of 175 BPM - so it seems you are super fit ;)
4 minutes at 90% heart rate, I suspect, means a Tabata-style protocol. With 1 minute rest between each session. Thus, 16 to 20 minutes of HIIT with rest in between.
Not really. This is normally intended as 4x 1km at 4min/km, with walk/jog recovery for 4 min (or some similar equivalent). It's a relatively commonly prescribed workout to raise VO2 max, totalling 32 min. Tabata calls for maximum efforts in shorter intervals such as 20sec ON/10 sec OFF x8 for a 4 min interval. The efforts in Tabata sets are typically well above VO2 max power-ie repeated sprint efforts, albeit getting slower with each repeat. If you can do more than ~8 then you're not going hard enough....
Thanks for the description @Glyndon Wakeman, I agree. To my understanding, in 4*4 it's important to find an energy output you can sustain for 4 minutes, while at +90% heart rate. While one can do this outside, running or cycling, I was also advised that doing 4*4 on a indoor cycle, treadmill, rowing machine or assault bike would yield optimal results (because you can better work with "wattage" and hence control energy output better)
how about also doing the test by walking... you did say walking OR running...also how about rowing??? if you re going to do this do it all the way....lololololol also do it for the older people not just the younge ones... lolololololol
Hmm i would love to see more info on this, personally im looking for a cardio routine that i can also sustain.. what about doing 10min zone2 and then few minutes of zone5 every day? Or would you then split it into a few zone2 sessions of maybe 20/30min and a few zone5 sessions that are a bit longer?
Yea, starting with 4*4 for Zone 5 training is hard. You could try doing just one 4 min sprint interval and then build over a couple months to 4 intervals. Also I think Huberman mentioned in his episode on Zone 2 that you can stack the zone 2 workout throughout the week. So every brisk walk & slow run counts to the +2.5h goal p.w. in Zone 2.
Gonna try it out
If you choose to do heart rate training, and I don't, the 220 minus your age can often by way off, especially for older runners. I am 70 so my max would be 150 according to this formula. I get to 150 after a fairly long easy run. I can run at 175 for a hard effort such as 5K. I think there are better formulas for max heart rate.
Thanks for the input & you are correct @Randy Stebbins - For simplicity I chose to go with the easy formula, but there is better formulas to estimate when accounting for age.
E.g. [ 207 - 0.7 x Age ] - more precise formula, adjusted for people over the age of 40 o33r [ 211 - 0.64 x Age ] - slightly more precise formula, adjusted for generally active people (Source: theathleteblog.com/calculate-maximum-heart-rate/ )
Although none of the the two come close to your report of 175 BPM - so it seems you are super fit ;)
@@Fountain-of-Youth I'm okay for an old guy:) Thanks for putting up those other formulas.
4 minutes at 90% heart rate, I suspect, means a Tabata-style protocol. With 1 minute rest between each session. Thus, 16 to 20 minutes of HIIT with rest in between.
Not really. This is normally intended as 4x 1km at 4min/km, with walk/jog recovery for 4 min (or some similar equivalent). It's a relatively commonly prescribed workout to raise VO2 max, totalling 32 min. Tabata calls for maximum efforts in shorter intervals such as 20sec ON/10 sec OFF x8 for a 4 min interval. The efforts in Tabata sets are typically well above VO2 max power-ie repeated sprint efforts, albeit getting slower with each repeat. If you can do more than ~8 then you're not going hard enough....
Thanks for the description @Glyndon Wakeman, I agree. To my understanding, in 4*4 it's important to find an energy output you can sustain for 4 minutes, while at +90% heart rate. While one can do this outside, running or cycling, I was also advised that doing 4*4 on a indoor cycle, treadmill, rowing machine or assault bike would yield optimal results (because you can better work with "wattage" and hence control energy output better)
how about also doing the test by walking... you did say walking OR running...also how about rowing??? if you re going to do this do it all the way....lololololol also do it for the older people not just the younge ones... lolololololol
Hmm i would love to see more info on this, personally im looking for a cardio routine that i can also sustain.. what about doing 10min zone2 and then few minutes of zone5 every day? Or would you then split it into a few zone2 sessions of maybe 20/30min and a few zone5 sessions that are a bit longer?
Yea, starting with 4*4 for Zone 5 training is hard. You could try doing just one 4 min sprint interval and then build over a couple months to 4 intervals.
Also I think Huberman mentioned in his episode on Zone 2 that you can stack the zone 2 workout throughout the week. So every brisk walk & slow run counts to the +2.5h goal p.w. in Zone 2.