Heart Rate Categories

From a newsgroup article

In my original post, I asked for the heart rate categories. The response was phenomenal. As promised, here is a summary. I hope I do not misquote you; I am attempting to paraphrase and summarize the many responses I got.

From: GREGORY BENNING
From: Nicholas Buffinger
From: MARCEEMM@aol.com
From: Andrew Dickson

Most folks cautioned me on the danger of relying on an absolute heart rate measure like the Category system, as it does not respect individual differences (and max rates). However, many were happy to provide the heart rate category distribution and a lot of bonus information and advice to boot. Thanks to all who reponded.

Andrew Dickson suggested I check out the polar site or get a book (for around $10) called "Training Lactate Pulse Rate". Like many of the other folks who reponded, he suggested the only reliable and foolproof way to set training heart rates is to be tested (blood, run 'til you drop type test) for max, etc.

Andres Dickson sent the following:

(reprinted from Nolte/Morrow/Marlow)

Intensity Category	Approx. H.R.	Duration (min)	Ratio Work/Recov.	Goals	Lactate level (mmol/l)
I	max. i.e. 180-200	.5-1.5	1:4 1:5	anaerobic capacity ability & feeling ofstart/spurt speed aggression	> 10
II	max. i.e. 180-200	2-7	1:2 1:3	race endurance transportation race speed feel race attitude/plan	8-14
III	max i.e. 180-200	6-10	2:1 1:2	develop aerobic cap'y strength endurance tactics technique	5-8
IV	165-175	10-45	4:1	develop aerobic cap'y (anaerobic threshold) efficiency strength endurance	appr. 4
V	150-160	30-90	n/a	basic endurance maintenance coord. of movements	appr. 3
VI	135-150	> 45	n/a	regeneration maintenance coord of movements technique	< 2

Nicholas Buffinger suggested that heart rate information can be misunderstood and misused, and explained that heart rates can be sorted into aerobic, glycolytic (sugar burning); and anaerobic categories. He suggested that the method of finding these rates may be quite inaccurate (220-age for max) and that simply basing a workout on a fixed heart rate may be a bad idea. The resting heart rate remained a valid measure (for instance, in the morning).

A contributor gave the category distribution, and suggested that a test can determine recommended workouts and heart rates in a highly accurate way.

This person also listed a correlation between pieces and categories, which I found very interesting:

CAT HR DURATION OF PIECE
VI: 135 -150 45' or more, steady state at low intensity
V: 150- 165 30' to 90', 2x20' with rate change, SR 10-20 less thanrace pace IV: 165-175 10' to 45', similar pieces, SR 3-6 less than race pace
III: max HR 4x7', or 3x2000m, SR 2-4 less than race pace ie 180-205?
II: same HR 2' to 7', race pace over 1500-2000m
I: same HR 30'' to 90'', 1to6X 500m (with start)
OR intervals of 1' or 2' pieces

On finding your categories from a 20' test:

VI - Average 20' test split per 500m, plus 12 seconds
V - Average 20' test split per 500m, plus 7 seconds
IV - Average 20' test split per 500m, plus 2 seconds
III - Average 20' test split per 500m, minus 2 seconds
II - Average 2500m erg test split
I - Lowest possible split for the distance

Thanks for all the responses. I hope the summary is useful!

Dave Kabal
Montreal Rowing Club
McGill University Rowing Club (Varsity Heavy 8)