uheng 发表于 2010-7-12 07:59:22

Mark Allen论心率训练

本帖最后由 uheng 于 2010-7-12 08:01 编辑

Mark Allen on Heart Rate Training
Mark Allen论心率训练

Working Your Heart
The secret of training smart
Updated Summer 2009


During my 15 years of racing in the sport of triathlons I searched for those few golden tools that would allow me to maximize my training time and come up with the race results I envisioned. At the top of that list was heart rate training. It was and still is the single most potent tool an endurance athlete can use to set the intensity levels of workouts in a way that will allow for long-term athletic performance. Yes, there are other options like lactate testing, power output and pace, but all of these have certain shortcomings that make them less universally applicable than heart rate.

In our sport there are three key areas of fitness that you will be developing. These are speed, strength and endurance. Strength is fairly straightforward to do. Two days per week in the gym focusing on an overall body- strengthening program is what will do the trick. More time for a triathlete usually ends up giving diminished returns on any additional strength workout. These two key days are the ones that will give you the strength in your races to push a high power output on the bike, to accelerate when needed on the run and to sustain a high speed in the water.

Next are the focused workouts that will give you raw speed. This is perhaps the most well known part to anyone’s training. These are your interval or speed sessions where you focus on a approaching a maximal output or your top speed at some point in each of these key sessions. But again, developing speed in and of itself is a fairly simple process. It just requires putting the pain sensors in neutral and going for it for short periods of time. A total of 15-20 minutes each week in each sport of high intensity work is all it takes.

Now for the tougher part of the endurance. This is where heart rate training becomes king. Endurance is THE most important piece of a triathlete’s fitness. Why is it tough to develop? Simply put, it is challenging because it usually means an athlete will have to slow things down from their normal group training pace to effectively develop their aerobic engine and being guided by what is going on with your heart rate rather than your will to the champion of the daily training sessions with your training partners! It means swimming, cycling and running with the ego checked at the door. But for those patient enough to do just that, once the aerobic engine is built the speedwork will have a profound positive effect their fitness and allow for a longer-lasting improvement in performance than for those who blast away from the first day of training each year.

What is the solution to maximizing your endurance engine? It’s called a heart rate monitor.

Whether your goal is to win a race or just live a long healthy life, using a heart rate monitor is the single most valuable tool you can have in your training equipment arsenal. And using one in the way I am going to describe will not only help you shed those last few pounds, but will enable you to do it without either killing yourself in training or starving yourself at the dinner table.

I came from a swimming background, which in the 70’s and 80’s when I competed was a sport that lived by the No Pain, No Gain?motto. My coach would give us workouts that were designed to push us to our limit every single day. I would go home dead, sleep as much as I could, then come back the next day for another round of punishing interval sets.

我具有游泳背景,在70’s和80’s年代当我参加比赛时,游泳是一种以NO Pain, NO Gain(不吃苦中苦哪有甜中甜)为座右铭的运动。教练安排的训练是我们天天必须训练至极限。我回家后动都不能动,尽可能多地睡,然后,第二天回去接受另一轮惩罚式间歇训练。
It was all I knew. So, when I entered the sport of triathlon in the early 1980’s, my mentality was to go as hard as I could at some point in every single workout I did. And to gauge how fast that might have to be, I looked at how fast the best triathletes were running at the end of the short distance races. Guys like Dave Scott, Scott Tinley and Scott Molina were able to hold close to 5 minute miles for their 10ks after swimming and biking! 这就是我知道的一切。因此,当我于1980’s年代介入铁人三项,在我心目中就是在所做每个训练的某一时刻,用尽全力。为了确定必须多快,我总是观察最佳三项选手在短距离比赛最后阶段跑得有多快。那些家伙,比如Dave Scott, Scott Tinley和Scott Molina,在游泳和骑行之后的10k中,可以保持约5分钟每英里。(译者--1英里=1.6公里)


不叫不叫 发表于 2016-1-11 23:09:34


yongshidao 发表于 2016-1-18 15:56:02


乌伦台 发表于 2014-9-23 23:26:04

uheng 发表于 2011-1-13 12:29
回复 40# mars


uheng 发表于 2010-7-12 09:09:15

本帖最后由 uheng 于 2010-7-12 09:12 编辑

So that’s what I did. Every run, even the slow ones, for at least one mile, I would try to get close to 5 minute pace. And it worked卻ort of. I had some good races the first year or two, but I also suffered from minor injuries and was always feeling one run away from being too burned out to want to continue with my training.

为此,我所做的是,每一次跑步,甚至是那些慢跑,至少有1英里,我会尽力接近5分钟配速。And it worked卻ort of. 在第一或第二年,取得过一些好成绩,但是,我也受了些轻伤,总是感到累过头了不想继续训练。

Then came the heart rate monitor. A man named Phil Maffetone, who had done a lot of research with the monitors, contacted me. He had me try one out according to a very specific protocol. Phil said that I was doing too much anaerobic training, too much speed work, too many high end/high heart rate sessions. I was forcing my body into a chemistry that only burns carbohydrates for fuel by elevating my heart rate so high each time I went out and ran.

现在,谈谈心率表。一个叫Phil Maffetone的人已经做过许多有关心率表的研究,他联络我了。他让我根据他的特殊方法试用一下心率表。Phil说我无氧训练做得太多,速度训练太多,高端/高心率训练太多。每次出去跑步,通过极大地提高心率,我正在迫使血液进入一种仅燃烧碳水化合物燃料的化学反应。

So he told me to go to the track, strap on the heart rate monitor, and keep my heart rate below 155 beats per minute. Maffetone told me that below this number that my body would be able to take in enough oxygen to burn fat as the main source of fuel for my muscle to move. I was going to develop my aerobic/fat burning system. What I discovered was a shock.


To keep my heart rate below 155 beats/minute, I had to slow my pace down to an 8:15 mile. That’s three minutes/mile SLOWER than I had been trying to hit in every single workout I did! My body just couldn’t utilize fat for fuel.


So, for the next four months, I did exclusively aerobic training keeping my heart rate at or below my maximum aerobic heart rate, using the monitor every single workout. And at the end of that period, my pace at the same heart rate of 155 beats/minute had improved by over a minute. And after nearly a year of doing mostly aerobic training, which by the way was much more comfortable and less taxing than the anaerobic style that I was used to, my pace at 155 beats/minute had improved to a blistering 5:20 mile.


That means that I was now able to burn fat for fuel efficiently enough to hold a pace that a year before was redlining my effort at a maximum heart rate of about 190. I had become an aerobic machine! On top of the speed benefit at lower heart rates, I was no longer feeling like I was ready for an injury the next run I went on, and I was feeling fresh after my workouts instead of being totally wasted from them.


So let’s figure out what heart rate will give you this kind of benefit and improvement. There is a formula that will determine your Maximum Aerobic Heart Rate, which is the maximum heart rate you can go and still burn fat as the main source of energy in your muscles. It is the heart rate that will enable you to recover day to day from your training. It’s the maximum heart rate that will help you burn those last few pounds of fat. It is the heart that will build the size of your internal engine so that you have more power to give when you do want to maximize your heart rate in a race situation.


Here is the formula: 公式如下:

1. Take 180 取180

2. Subtract your age 减去您的年龄

3. Take this number and correct it by the following: 校正该差值,方法如下:

-If you do not workout, subtract another 5 beats.

-If you workout only 1-2 days a week, only subtract 2 or 3 beats.
如果您每周运动1-2次,另减2 或 3次/分钟。

-If you workout 3-4 times a week keep the number where it is.

-If you workout 5-6 times a week keep the number where it is.

-If you workout 7 or more times a week and have done so for over a year, add       5 beats to the number.

-If you are over about 55 years old or younger than about 25 years old, add another 5 beats to whatever number you now have.

-If you are about 60 years old or older OR if you are about 20 years old or younger, add an additional 5 beats to the corrected number you now have.

You now have your maximum aerobic heart rate, which again is the maximum heart rate that you can workout at and still burn mostly fat for fuel. Now go out and do ALL of your cardiovascular training at or below this heart rate and see how your pace improves. After just a few weeks you should start to see a dramatic improvement in the speed you can go at these lower heart rates.



jiujielisai 发表于 2010-7-12 09:27:52


uheng 发表于 2010-7-12 10:07:06

Over time, however, you will get the maximum benefit possible from doing just aerobic training. At that point, after several months of seeing your pace get faster at your maximum aerobic heart rate, you will begin to slow down. This is the sign that if you want to continue to improve on your speed, it is time to go back to the high end interval anaerobic training one or two days/week. So, you will have to go back to the NO Pain, NO Gain?credo once again. But this time your body will be able to handle it. Keep at the intervals and you will see your pace improve once again for a period. But just like the aerobic training, there is a limit to the benefit you will receive from anaerobic/carbohydrate training. At that point, you will see your speed start to slow down again. And that is the signal that it is time to switch back to a strict diet of aerobic/fat burning training.

经过一段时间之后,您将从仅做有氧训练中得到尽可能大的好处。从那时起,数个月眼看着在最大有氧心率下的速度越来越快,此后,您将开始慢下来。这是一个信号,如果您想继续提高速度,这是返回每周1或2次高端间歇无氧训练的时候了。所以,您不得不再一次返回NO Pain, NO Gain(不吃苦中苦哪有甜中甜)式训练。这一次,您的身体能够承受。坚持间歇训练,您将看到您的速度再一次阶段性提高。但是,和有氧训练一样,您在无氧/碳水化合物训练中的获益也有个限度。此后,您将开始慢下来。这是一个信号,这是重返严格的有氧/脂肪燃烧训练的时候了。

At the point of the year you are in right now, probably most of you are ready for this phase of speed work. Keep your interval sessions to around 15-30 minutes of hard high heart rate effort total. This means that if you are going to the track to do intervals do about 5k worth of speed during the entire workout. Less than that and the physiological effect is not as great. More than that and you just can maintain a high enough effort during the workout to maximize our benefit. You want to push your intervals, making each one a higher level of intensity and effort than the previous one. If you reach a point where you cannot maintain your form any longer, back off the effort or even call it a day. That is all your body has to give.


This is what I did to keep improving for nearly 15 years as a triathlete and it is the basis for the coaching methodology at my coaching web site markallenonline.com where since 2001 Luis Vargas and I have coached hundred of triathletes to great results. It is certainly a challenging methodology for many but the rewards are huge. I invite you to become one of our athletes. Luis and I will personally answer any questions you may have about this methodology and how to overcome many of its challenges. See you at the races.

在接近15年铁人三项生涯中,这就是我为了不断提高成绩而所做的一切,这也是我教练方法的基础,我的教练网站为markallenonline.com,自从2001年,Luis Vargas和我帮助百余名铁人三项选手取得了优异成绩。对许多人来说,这肯定是一种具有挑战性的方法,但是回报是巨大的。我诚邀您成为我们的运动员之一。Luis和我将亲自回答您有关该方法的问题和如何克服遇到的困难。赛场上见。

Mark Allen
6 Time Ironman World Champion

作者Mark Allen

跑步121 发表于 2010-7-12 10:17:46


骑跑 发表于 2010-7-12 11:09:37



胡一刀 发表于 2010-7-16 16:16:54


rc5 发表于 2010-7-18 20:35:13


1. Take 180 and subtract your age.

2. Take that number and correct it by the amount next to the statement that best describes your level of fitness:

a. Subtract five beats if you are recovering from a major illness or injury that has kept you from training for six months or more.

b. Leave the number where it is if you have been working out about two to three days per week for at least a year.

c. Add five beats if you have been working out more than three days per week for at least a year.

d. Add 10 beats if you have been working out more than five days per week for at least five years without recurring colds, illnesses, injuries or long periods of burnout.

e. If you are older than 55 years old or younger than 25 years old, add an additional five beats to whatever number you have right now.

(Note: if you are trying to decide between two of the above statements, it is much better to pick the one that gives you a lower training heart rate than the one that will give you the higher training heart rate.)

uheng 发表于 2010-7-19 08:50:58

hi, rc5,

估计您知道该方法叫低心率训练法,或MAF(最大有氧功能)训练法,鼻祖是Pill Maffeton,而本文作者最多只能称作Pill Maffeton的学生。如果想找出正宗版本,只有Google“Pill Maffeton”了。

实际上,两者相差不大耶。如果将您引用的注更改一下,也不错,即"Note: if you are trying to decide between two of the above VERSIONS, it is much better to pick the one that gives you a lower training heart rate than the one that will give you the higher training heart rate."


海边老狼 发表于 2011-1-11 14:42:55

页: [1] 2 3 4 5 6 7 8 9
查看完整版本: Mark Allen论心率训练