Nice, I never made base training before but now that Im doing it I'm improving a lot, I was just running VO2max series and my "long runs" were at higher HR than they should (I always finished at 175-180bpm). For me the result of your "equation" is 155bpm. By keeping my HR below or at that number Im feeling amazing and now after 3 weeks of being a turtle I can run at faster paces keeping the my HR below 155 and my long runs are real long runs, not only 10ks.
Yeah nail on head. You want the majority 80% of your training at 70-80% BPM. Steady state at 70% for high volume will improve someone out of sight compared to someone who does 90% for 10 minutes then burns out
I was wondering about this...because, if I take MHR (185), subtract RHR (45), I get a 140 HRR, and taking 70% of that put me at a target easy run HR of less than 100. Which, for me, is a brisk (but not too brisk) walk. And I'm not in terrible shape... Using your formula makes much more sense to me, because it says to keep my HR under about 140. That's an easy effort, but allows me to do more than walk, haha...
@@curtbentley you need to add your RHR to 100 i.e., 100+45=145, as explained in the video. Therefore essentially both the comment and video formula are the same
@@curtbentley the formula in the video does say to add the RHR back on at the end, so your 100+45 would be 145 and close to the 140 you've arrived at through the simpler formula. The simpler formula doesn't work so well for people of their RHR is quite outside normal range but you will be fine using either method.
Great advice for Base Training. Using that formula on myself I get 200 max -45 av rest hr =155. X0.7 = 108. + 45 = 153. 163bpm is calculated off 80/20 training of Z2 Aerobic Threshold point* of Lactate Threshold heartrate x0.9 . For me this is 163bpm. To suggest capping at 153bpm for 4 to 12wks of Pure Base is very smart advice. Thanks Bobby.
There is a very popular joke in China. When you see someone who is very bad at math, you ask him whether his math was taught by his PE teacher. LOL, now I see why it makes sense. Great video for running newbie! :)
I just ran a half marathon without a solid base.... which I should know better by now.... this was my 8th half marathon. I got cocky. but I didn't come from a running sport, so running has been 100% just me (and my hal higdon plans!) I really thank you for this video. I will never not base train again... this was the worst race I've ever done... it feels embarassing... to myself. working on fixing that as soon as I recover from this half marathon! Thank you
Would that *Max HR - RHR x .70 + RHR* be the same as aerobic threshold? because it is almost exactly the same as what my Polar Flow says is my aerobic threshold. *180 - 65 x 0.7 + 65 = 145.5* which is the very top of Zone 3 (of 5 zones) and that's about what I do in an average HR over 2.5 hrs of moderate hard hiking (run walking) hills
Sir thank you so much for your useful tips.. I am 61 plus age and twice a week I am running minimum 5 kms each attempt... is it advisable to stretch myself on count of running exercise weekly... people around me are cautioning that it may deteriorate knees life in future, is it... please guide
look into knees over toes guy on youtube and instagram for knee health exercises, I would just make sure that you are running on a soft surface man. Keep up the good work
I did an ergometry and my result was MHR (185 during the test, and 195 estimated, but I know I reached 191/192 during some training sessions because I have a hrm) - RHR (54 when I started the exam) x 0.70 + RHR (45) so the calculation gives me 137 bpm but if I have to run in that zone I think its too easy and slow. My vo2max its 65,6. I have 25 years old and running for 2 years. Is this ok?
Nope, definitely mile pace! I learned from a great athlete that success is relevant; 11 min/mile can be just as accomplishing to one person as 6 min/mile is to another.
Yeah I dont have time to run 6 times a week, Im at school for 7 hours a day and drowning in homework, all while Im also trying to work out so Im fit to join the police academy. Damn
I don't know how it works where you live, but here the homework grades don't affect your final grade at all, so I'm perfectly fine doing it only when I have time.
![Lil Uzi Vert - Chill Bae [Official Music Video]](http://i.ytimg.com/vi/D7F42F_JM3U/mqdefault.jpg)
I guess this is good enough for me and Bobby McGee
...but one day up near Salinas, Lord, I let him speed away.
Nice, I never made base training before but now that Im doing it I'm improving a lot, I was just running VO2max series and my "long runs" were at higher HR than they should (I always finished at 175-180bpm). For me the result of your "equation" is 155bpm. By keeping my HR below or at that number Im feeling amazing and now after 3 weeks of being a turtle I can run at faster paces keeping the my HR below 155 and my long runs are real long runs, not only 10ks.
Yeah nail on head. You want the majority 80% of your training at 70-80% BPM.
Steady state at 70% for high volume will improve someone out of sight compared to someone who does 90% for 10 minutes then burns out
Equation should be:
RHR + .7*(MHR-RHR) = Target HR
Which for most people will be the same thing as 75-80% of Max HR
I was wondering about this...because, if I take MHR (185), subtract RHR (45), I get a 140 HRR, and taking 70% of that put me at a target easy run HR of less than 100. Which, for me, is a brisk (but not too brisk) walk. And I'm not in terrible shape...
Using your formula makes much more sense to me, because it says to keep my HR under about 140. That's an easy effort, but allows me to do more than walk, haha...
That’s what he said ,didn’t you listen 🤔
@@curtbentley you need to add your RHR to 100 i.e., 100+45=145, as explained in the video. Therefore essentially both the comment and video formula are the same
@@curtbentley the formula in the video does say to add the RHR back on at the end, so your 100+45 would be 145 and close to the 140 you've arrived at through the simpler formula. The simpler formula doesn't work so well for people of their RHR is quite outside normal range but you will be fine using either method.
Great advice for Base Training. Using that formula on myself I get 200 max -45 av rest hr =155.
X0.7 = 108. + 45 = 153. 163bpm is calculated off 80/20 training of Z2 Aerobic Threshold point* of Lactate Threshold heartrate x0.9 . For me this is 163bpm. To suggest capping at 153bpm for 4 to 12wks of Pure Base is very smart advice. Thanks Bobby.
Love the banner.......Grace, Gratitude and Guts.....
There is a very popular joke in China. When you see someone who is very bad at math, you ask him whether his math was taught by his PE teacher. LOL, now I see why it makes sense. Great video for running newbie! :)
I just ran a half marathon without a solid base.... which I should know better by now.... this was my 8th half marathon. I got cocky. but I didn't come from a running sport, so running has been 100% just me (and my hal higdon plans!) I really thank you for this video. I will never not base train again... this was the worst race I've ever done... it feels embarassing... to myself. working on fixing that as soon as I recover from this half marathon! Thank you
Thank you so much! explaining the heartrate reserve was very very helpful! 🙏🏻
In fact (to make the expression mathematically correct) there should be paranthesis, ie. (MHR - RHR)x0.7 + RHR
Would that *Max HR - RHR x .70 + RHR* be the same as aerobic threshold? because it is almost exactly the same as what my Polar Flow says is my aerobic threshold.
*180 - 65 x 0.7 + 65 = 145.5* which is the very top of Zone 3 (of 5 zones) and that's about what I do in an average HR over 2.5 hrs of moderate hard hiking (run walking) hills
great tips, thanks coach !
Now I use traditional equation (220 - age)x0.75 for my base training heart rate.
Shouldn't the equation be written as "(MHR - RHR) * 0.7 + RHR"? Otherwise you'd end up with a result higher than your MHR.
You are right. Bracket needed there..as long we understand it
Yes.
Sir thank you so much for your useful tips.. I am 61 plus age and twice a week I am running minimum 5 kms each attempt... is it advisable to stretch myself on count of running exercise weekly... people around me are cautioning that it may deteriorate knees life in future, is it... please guide
look into knees over toes guy on youtube and instagram for knee health exercises, I would just make sure that you are running on a soft surface man. Keep up the good work
@@LilFrevs thank you
that was great
I did an ergometry and my result was MHR (185 during the test, and 195 estimated, but I know I reached 191/192 during some training sessions because I have a hrm) - RHR (54 when I started the exam) x 0.70 + RHR (45) so the calculation gives me 137 bpm but if I have to run in that zone I think its too easy and slow.
My vo2max its 65,6. I have 25 years old and running for 2 years. Is this ok?
easy n slow is the right idea
The most fuck up side down question ever 😂
So putting the maths aside, what I understand is you just have to run more to build your base. Gottit.
Easy = 11min/mile, and brisk = 16 min/mile?? I guess he is talking about km/h and not min/mile?
Nope, definitely mile pace! I learned from a great athlete that success is relevant; 11 min/mile can be just as accomplishing to one person as 6 min/mile is to another.
@@benjamenwahle2532: He says "brisk = 16 min/mile" which is actually walking speed!
@@markus7894 he is taking about either a brisk walk. (16 /min / mile example) or an easy jog (11min/mile example)
Yeah I dont have time to run 6 times a week, Im at school for 7 hours a day and drowning in homework, all while Im also trying to work out so Im fit to join the police academy. Damn
Dynestis wake up earlier and run before school
@@1UltimateGlitcher Yes and run to school. Excuses are easy to find.
dont run 6 times a week run 3 times make one run far
I don't know how it works where you live, but here the homework grades don't affect your final grade at all, so I'm perfectly fine doing it only when I have time.
You can’t fit in an hour for running
This equation is nonsense it wants my base training to be 205 hr total nonsense
Must be outta shape or might have a dysrhythmia
multiply by .7, you don't need that extra 0.