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above for more information
about the Crosstrainers
running club and ministry.
RUNNING MAX HR TEST: You should be well rested for this test
Warm Up w/ 15 min easy running
2 x 800 m w/ 1 min rest in between;
RECORD HR IN LAST 100m of 2nd 800
Cool down w/ 10-15 min easy running
This will be your MAX RUN HR. Use this to determine the HR intensity for the following training zones.
Max Heart Rate Formula:
You can also determine your max HR based upon the following max Heart Rate Formula:
To determine your heart rate zones based upon resting heart rate and age use the following equation:
[205 – half your age – RHR] x % MHR + RHR
RHR = resting heart rate. The average of three morning resting heart rates measured first thing in the morning before
getting out of bed.
MHR = maximum heart rate
Example: to determine heart rate at 85% MHR for a 40 year old with a resting heart rate of 40 bpm
[205 – 20 – 40] x .85 + 40 = 163 (rounded)
Training Intensity Zones and Running Workouts
AEROBIC RECOVERY (AR):
Easy runs below 80 % of your max run HR. This is the best way to actively recover from anaerobic bikes and runs. These
recovery runs last from 30-40 min.
OVERDISTANCE (OD):
Overdistance runs are designed to develop your aerobic capacity. Your HR should not rise above 80% of your max run HR.
These runs will last from 1:00 to 3:00 hrs. OD runs may incorporate EXT/INT AT segments.
EXTENSIVE ANAEROBIC THRESHOLD (EXT AT):
Long continuous efforts lasting from 9 - 30 min. at 88 – 90% of max run HR. The effort is perceived as comfortable but
fast. When EXT AT effort is sandwiched within an OD or extended brick interval, perform the EXT AT segment in the
middle of the longer effort.
INTENSIVE ANAEROBIC THRESHOLD (INT AT):
Hard and fast efforts performed as 2-9 min repeats. The HR must be kept between 90-93% max run HR. This is also the
effort to do your brick intervals and racing.
VO2 MAX (VO2):
Very hard efforts. Effort to use for track workouts and hill repeats with complete recovery of equal or more rest. The efforts
result in a HR that is >95% of your max run HR. Hill repeat workouts at an 8-10% grade.
SPEED (SP):
These workouts develop neuromuscular junctions for the greater efficiency and coordination needed to race fast. The
pace is faster than any race pace. Pick a flat or slightly downhill section of the road.
CADENCE (CAD):
Within a run check stride cadence by counting right foot strikes for 60 secs. Attempt to achieve > 90 per minute. Insert
every 10-15 min in a run.
STRIDES (STR):
Running down hill or treadmill w/ -2-4% grade 30 – 60 sed repeats a >95% HRM
TEMPO SPEED BURSTS (TSB):
Short up tempo bursts of speed inserted into OD runs. Build into a 10K pace for 15 secs, hold that pace for 15 secs and
return to OD HR while resuming the OD run. TSBs are inserted every 10-15 min in an OD run.
TRAILS (TR):
Trail runs on trails that include hills, cross country terrain, uneven surfaces and snow in the winter. These runs help to build
muscular strength and muscle recruitment different from the continuous unchanging motion of running on an even surface.
WARM UP (WU):
Always warm-up properly before any biking section. EXT AT requires 10-15 min WU and INT AT and VO2 require 15-20
min WU.
COOL DOWN (CD):
DO NOT LEAVE THIS OUT OF YOUR WORKOUT. The cool down helps to flush out the waste products after any workout.
The lactate levels will be greatly reduced if you cool down
