The main focus behind heart rate based training is you train your aerobic system without overstressing your skeletal and muscular system.

Its something different from " No pain, No gain" or going as hard as possible and it allows continuous improvement over time if it is trained perfectly. 

Now we will look some benifits of heart rate based training.

Heart rate based training not only prevents you from running too hard on your easy or recovery runs but also reduces the risk of fatigue and overtraining, so it is helps you to recover. And by recovering properly during your easy runs, you will get ready for your next hard sessions.

Equally, you will be able to accurately track your effort in interval sessions, when you want to working at a higher intensity.

Heart rate training is useful in tempo runs when getting your exertion level right is important for benefitting from the workout.

MHR(Maximum Heart Rate)- It is the number of times your hearts beats per minute when you are doing maximum intensity work. You can calculate your MHR by mentioned below:

= 220 - Your age ( Its not too accurate but still far better)

RHR(Resting Heart Rate) - The number of times your heart beats per minutes when you are at rest. 

The best possible time to measure this is first thing to do in the morning when you wakeup.

HRR(Heart Rate Reserve) - Heart Rate Reserve is simple, the difference between your maximum (peak) heart rate and your resting heart rate.

= MHR - RHR

Training Zones (Heart Rate Based Training)

AEROBIC THRESHOLD

50-70% Of MHR, Source of energy is fat and their is no lactic acid production

LACTIC ACID THRESHOLD

70-80% Of MHR, Energy system is Aerobic + Anaerobic, Source of energy is fat + Carbs and their is lactic acid production

ANAEROBIC THRESHOLD

80-95 % Of MHR, Source of energy is Carbs and their is lactic acid production

USE TALKING TEST TO MONITOR MHR

IF YOU CAN SPEAK FULL SENTENCE (AEROBIC ZONE)

IF YOU CAN SPEAK ONLY 4-5 WORDS (LACTIC THRESHOLD)

IF YOU CAN SPEAK ONLY 1-2 WORDS HARDLY(ANAEOBIC THRESHOLD)

"So lets end with this article here. In next article I will discuss about Heart Rate Recovery and as well as ATP Recovery system".