Seiler noted the rowers’ maximal oxygen uptake (VO2max) increased 12% and their 6min rowing performance increased by almost 10% thanks to increasing their base training from 30 to 50 hours a month, and decreasing their race pace work from 23 to seven hours a month. And it was this that led physiologist Stephen Seiler to study the training and performance characteristics of 21 Norwegian international-level rowers using retrospective heart rate data from 1970-2001. Measuring your heart rate without understanding leaves us no further forward, though.
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It’s the same principle as a car’s tachometer – it shows you how fast your motor is ‘revving’.” How to understand the different heart rate zones “Elite athletes might do a lot of training on feel because they’re very attuned to their bodies but lots of age-groupers say they’re going to train steady and find they can’t hold back,” Beer continues.
The harder you push, the faster your blood is pumped and although you can base your training on perceived effort, it’s difficult to control precisely as all too often ego gets in the way.
Training zones are inextricably linked to heart rate. “Zones simply define the target effort and allow you to assess that effort through monitoring,” says Joe Beer, coach and 220 contributor. But the zone system really isn’t that complicated. The prescribed zones are there to help athletes understand the effort required for the session yet can bamboozle even the most ardent multisport scholar. If you’ve ever spoken to other triathletes or picked up a copy of 220, you’ll have heard or seen terminology along the lines of ‘2hr bike, zone 1’ or ‘60min run, zone 2’.
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