Interval Training HR Question

[Scrumhalf]

Is there a recommended HR for the "relaxed" and "intense" portions of interval training? If I went hard for a minute, would that be at 85-90% of max heart rate? And then during the relaxation phase, would I wait until I drop back down to 55-60%?

I generally do cardio on an elliptical trainer and I want to experiment a bit with interval training.

[coffee-guy]

That would be the ultimate goal but it will take you quite a bit of time to get to that point though if you're not already there - intervals are a pain but they're worth it for sure...

[Scrumhalf]

I don't think I'm there fitness-wise. I find it easy to raise my heart rate to 75-80% of max but it takes a lot longer for it to drop back down to the resting level, so my interval training ends up being long "easy" sections punctuated with short high intensity periods... lol...

I am thinking that I am pushing the "high" target a bit too hard for my level of fitness. So, what would be a good high HR to shot for to actually get the benefit of interval training? 75%?

[coffee-guy]

75% would be great - the rate at which you can return to your 55%/65% mark is what you're trying to decrease - the sooner you can bring your heartrate down from a higher rate is the goal of intervals - just start off slower than you have been and work your way up from there - focus on breathing techniques (belly breathing etc) and staying relaxed in the upper back/shoulders/chest/arms (stiffness here can really mess with your cardiovascular system during exertion)...

[Scrumhalf]

Cool... great info!

[Scrumhalf]

Well, I tried it out this evening and I think I did better than I expected.

I did intervals for 30 minutes, alternating between about 3 minutes in the relaxed phase and 1 minute in the intense phase. I got my heart rate from about 120 in the relaxed phase to about 160 in the intense phase and back. It took about 45 seconds to get my heart rate from 120 to 160 and about 75 sec to get it back down to 120. I'll monitor this to see if my recovery phase gets shorter as I get fitter.

I really need to get a heart rate monitor though - the HRMs on the "handle" gizmos of the elliptical trainer were pretty flaky.

[coffee-guy]

Well, I tried it out this evening and I think I did better than I expected.

I did intervals for 30 minutes, alternating between about 3 minutes in the relaxed phase and 1 minute in the intense phase. I got my heart rate from about 120 in the relaxed phase to about 160 in the intense phase and back. It took about 45 seconds to get my heart rate from 120 to 160 and about 75 sec to get it back down to 120. I'll monitor this to see if my recovery phase gets shorter as I get fitter.

I really need to get a heart rate monitor though - the HRMs on the "handle" gizmos of the elliptical trainer were pretty flaky.

I typed out a nice response to this late last night and my phone cut me off - let's see if I can give it another shot...

You're intervals/hr results are impressive - I get my hr quite a bit higher than that but I dang sure can't get it down to where I want it as quickly as you can - be proud (and be glad you don't have asthma :mad: )....

As for the hr monitor - shoot yeah - I swear by mine and I make most all of my clients buy them. Buy one with a nice watch that will graph your trends etc either on the watch itself or on your computer (Nike is the only brand I've ever done this with but I'm sure there are others/better ones available)......

Also - if you get one you should wear it during your workouts - you'd be amazed at what your hr does during a killer leg workout - my charts are usually all over the place....

[Scrumhalf]

You're intervals/hr results are impressive - I get my hr quite a bit higher than that but I dang sure can't get it down to where I want it as quickly as you can - be proud (and be glad you don't have asthma :mad: )....

I turn 41 in September, so my max heart rate is a bit lower than yours probably.. :) I try to get close to but not exceed 160 which is 88% of my max.

As for the hr monitor - shoot yeah - I swear by mine and I make most all of my clients buy them. Buy one with a nice watch that will graph your trends etc either on the watch itself or on your computer (Nike is the only brand I've ever done this with but I'm sure there are others/better ones available)......

I'll check out the Nike one and also do some internet research on other brands. I've got some friends at work who are Cat 4 bike racers and I'm pretty sure they have HRMs. Thanks!

[coffee-guy]

I'll check out the Nike one and also do some internet research on other brands. I've got some friends at work who are Cat 4 bike racers and I'm pretty sure they have HRMs. Thanks!

What is a Cat 4 bike racer?

[Scrumhalf]

Cat is short for Category - these are the rider competition levels in USCF (United States Cycling Federation) races.

Cat 5: Beginner, Cat 4: Novice, Cat 3: Sport, Cat 2: Expert, Cat 1: Elite.

[coffee-guy]

Haha - I figured as much on the "cat" thing bro (I'm not a complete tool :P) - just didn't know how the rest was broken down.

Do you race/ride?