Heart rate running | The pulse when jogging, i.e., the training heart rate, depends on various factors. You can calculate the maximum heart rate to determine the training heart rate. But one by one. The first thing to do is to clarify what you are training for. During a sprint or a short distance, the training intensity and, thus, the training heart rate is higher than in a relaxed endurance run. If you want to get better at easy jogging, it can be sufficient to concentrate on improving your essential or long-term endurance. Intensities of 60 to 85% of the maximum heart rate (HRmax) are suitable for this project. However, blanket statements suggesting a fixed heart rate for various athletes are too general (Hoffmann, 2012; Hottenrott & Neumann, 2016).

If you want to improve long-term endurance, as is often desired in leisure and popular sports, then, as mentioned above, intensities between 60 and 85% of the maximum heart rate can be helpful. To calculate the individual maximum heart rate, you first need to calculate the respective training heart rate with the help of the following recommendations. There are different formulas for calculating the maximum heart rate. The two calculation methods listed below have proven themselves.

Beginners should aim for the lower range of 60 to 85% (55% would be sufficient sometimes), and advanced athletes can also stay in the upper range. For example, as a beginner, you can start with 2 training units of 20 – 30 min at 60% HRmax and then slowly increase it, maybe by 5 min, every 14 days or monthly. To evoke adaptive reactions through endurance training, at least 2 weekly training units are usually required (Hottenrott & Neumann, 2016).

When it comes to training planning in endurance training, the possibilities are pretty diverse. In the following, I will give you an overview of standard methods of endurance training that are so often used explicitly in running training. Of course, the methods can also be used in other disciplines, such as cycling or swimming. However, one unique feature must be considered (Hottenrott & Neumann, 2016). For example, the maximum heart rate when cycling is usually stated to be 10% lower, especially for athletes who are not trained above average in cycling. This is based on the assumption that for many hobby cyclists, the maximum heart rate achieved when cycling is lower than when running because the performance of the leg muscles on the bike limits overall performance (ACSM, 2019; Liguori, 2021).

In the endurance training method charts at the bottom of the page, you’ll find two typical exercise norms: exercise intensity and duration. The load norms, also called load characteristics, are important parameters in the overall training planning. The intensity is both a qualitative and a quantitative measure of the training effort. As described above, it is specified using the heart rate, for example. At least 55 – 65% of the maximum heart rate should be reached during training to increase performance. The intensity significantly influences the duration. Both stress characteristics depend on the goal (Hottenrott & Neumann, 2016) – first, a brief explanation of some of the terms in the tables. Basic endurance (GA) refers to endurance performance under long-term stress using a predominantly aerobic metabolism (GA 1) (Hottenrott & Neumann, 2016; Schnabel, 2014) or using an increasingly aerobic-anaerobic metabolism (GA 2) (Hottenrott & Neumann, 2016 ). Basic endurance (esp. GA 1) is the basis for higher training loads in endurance training. The competition-specific endurance describes the performance-determining endurance in different disciplines (Schnabel, 2014). Don’t worry about further theoretical background (e.g., what is aerobic/anaerobic) in endurance training; I will publish a separate article. 😉

The various endurance training methods can be differentiated based on the weighting of the above-mentioned load characteristics and the resulting training effects. However, one should know that national and international literature methods can differ somewhat. The tables below show you typical stress characteristics and goals and effects of the continuous, interval method, and the method of repetition. The following can be stated [cf. Hottenrott & Neumann, 2016]:

• The continuous method is generally characterized by a relatively long period of continuous exertion (e.g., running for 40 minutes). However, the intensity can vary during exertion (see continuous method – variable).
• A systematic and planned alternation of load and rest characterizes the interval method. For example, recovery consists of walking slowly (e.g., 5 x 45 s sprints and 90 s walk breaks in between). Rest time in interval training does not lead to “full” recovery.
  
• A systematic and planned alternation of load and rest also characterizes the repetition method. Since you want to perform at the maximum within each repetition, the rest times are relatively long compared to interval training. The idea behind the break time is to ensure a near-complete recovery.