How to work out your MAHR - maximum aerobic heart rate

How to work out the 180 Formula for your maximum aerobic training heart rate

To find your maximum aerobic training heart rate, there are two important steps.

1. Subtract your age from 180.

2. Adjust this number by selecting among the following categories the one that best matches your fitness and health profile:

ADJUSTMENTS TO MAHR - (maximum aerobic training heart rate)

MINUS TEN -   If you have or are recovering from a major illness (heart disease, any operation or hospital stay, etc.) or are on any regular medication.  

MINUS FIVE -   If you are injured, have regressed in training or competition, get more than two colds or bouts of flu per year, have allergies or asthma, or if you have been inconsistent or are just getting back into training, 

KEEP THE NUMBER WHERE IT IS  If you have been training consistently (at least four times weekly) for up to two years without any of the problems in the above two alterations, keep the number (180–age) the same.

ADD FIVE If you have been training for more than two years without any of the problems in the first two adjustments and have made progress in competition without injury.

ADD TEN  for those over the age of 65

For example, if you are 30 years old and fit into the category where you have been injured and regressing back to training, you follow the following calculation to get your MAHR (maximum aerobic heart rate)   180–30 (age) =150. Then 150–5=145 beats per minute (bpm).

In this example, 145 must be the highest heart rate for all training. This allows you to most efficiently build an aerobic base. Training above this heart rate rapidly incorporates anaerobic function, something we use for specific anaerobic sessions..

Exemptions:

• Tor athletes under 16 years old the heart rate formula of 165 start point is best

• Not all athletes fit the same MAHR rule, this is for a guide lines only. As a coach I also like to go on RPE or rate of perceived effort alongside this, as well as % of max which will be covered in another article.

Once you have worked out your MAHR or maximum aerobic training heart rate, you can subtract another 10 BPM and that is your training aerobic zone.  For instance.. I am 39 years old with a long history of training so 180-39+5 = 146, that maeans my aerobic zone is 136-146.

Allot of athletes have trouble with this but i say it over and over again. You need to go slow to go fast. Its not called base fitness for nothing.  Happy Training. 

To get the most accurate heart rate data

The MOST accurate way for ensuring your training in the right heart rate zone without am expensive VO2max or lactate test is through a Threshold heart rate test, which is very different from the MAHR rest as above. This is done through a field test.

What do I need to be ready for a Field Test?

✅You need to be able to run 7.5km and have had a good lead up to it such as at lest 2 months of continuous running safely increasing distances.

✅You need a Garmin or other relevant heart rate data recording device

✅Be without injury or illness

Get in touch with Performance Triathlon Coach Renee Ker by completing the links below and for just $80 AUD you will receive your own personal heart rate data chart for cycling and running as well as a pace chart!

Threshold Heart Rate Testing and charts

A$80.00

One time

Sign Up

Buy your custom Threshold Heart Rate data in the TriMotivate Shop or through the above link. A email will be sent to you explaining the next steps

WHATS INCLUDED

✅Information on testing conditions and how to conduct your own field test.

✅Have your Heart rate data analyzed by Performance Coach Renee Ker

✅Receive heart rate data charts for cycling and/ or running

✅Obtain information on what specific heart rate zones you should be training in based on your goals.

✅Receive run pacing charts

✅Option to have you heart rate zones set into Training Peaks (included) , or a free account if you don’t have one already

Within 7 days you will receive information on the testing. With in one week of testing you will receive the zones, pace charts and optional Training peaks zones set up.

The Stitch – What causes it and what can I do about it

We all have had had it.. that crippling pain in our side that always comes as a surprise during training or even worse, during an event.

So what causes it?  Well in a nutshell no one really knows the exact science of the stitch so finding a cure for it is difficult.  There are many theories and  from the research I have made, below are the three most plausible theories.  Rather than try to decipher even something that the scientists cant, its best to try and manage what we do know about it and remove the possible reasons that cause the stitch – see below. 

The Stitch – The Theories

1.  The restriction of blood flow around the diaphragm and surrounding muscle.  Your diaphram is a integral part of breathing when training.  When you train or race at a high intensity the blood flow is shifted into the limbs thus causing the stitch
2. Another popular theory is that stitch is caused by organs pulling on the ligaments that connect the stomach to the diaphragm.  Ligaments that support organs like the spleen and liver are also attached to the diaphragm.  Jolting during exercise may cause these organs to pull on the ligaments and create stress on the diaphragm.
3. The third theory and most recent theory is an irritation of the ‘parietal peritoneum’.   There are two layers of membrane that line inside wall of the abdominal cavity.  One layer covers the abdominal organs.  The other layer, attaches to the abdominal wall.  The two layers are separated by lubricating fluid, which allows the two surfaces to move against each other without pain as this area is an area that is sensitive due to the nerves in the area.  The stitch occurs when there is friction between the abdominal contents and the parietal peritoneum.  This friction may be caused by a full stomach or a reduction in the lubricating fluid.

How to reduce your chances of getting the stitch

Ensure you are doing plenty of high intensity training leading up to an event.  You need to mimic the race scenario in your training such as plenty of brick sessions.

Eating and drinking incorrectly before and during a training or a race can be a major cause.  Ensure you eat only what you would eat normally  before your training and ensure you practice your race day nutrition.  It is often something that is thrown in out of the ordinary that you have not practiced with that can be a major cause.   Do not eat within 30 minutes of starting an event or training as it is normally best to have let your food to digest, if possible eat one hour prior.  Ensure you keep hydrated as dehydration can also be a factor however drinking in massive gulps can also be a contributor.  Sip your drinks before and during exercise.

Poor fitness, an inadequate warm-up and exercising at high intensity may also be factors.  Ensure you have warmed up correctly and trained consistently and with a program to eliminate other factors and talk to your coach about any fitness concerns you may have.

How to get rid of it

If the stitch does strike during a race holding your arms over your head while gently tensing your stomach can help.  Bending / moving into the area of pain whilst tensing your stomach muscles in that area can also help to get rid of the stitch temporarily.  After your episode, try and recall what you did differently that may have caused it in the first place and ensure you don't  replicate the same situation again. 

Coach Renee Ker

TriMotivate                                                                                      

 http://www.trimotivate.com.au

0404 261 592