Heart rate running | The pulse when jogging, i.e. the training heart rate, depends on various factors. To determine the training heart rate, you can calculate the maximum 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 also the training heart rate are 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 basic or long-term endurance. Intensities in the range of 60 to 85% of the maximum heart rate (HRmax) are suitable for this project. However, blanket statements that suggest a fixed heart rate for a variety of 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 in the range between 60 and 85% of the maximum heart rate can be helpful. In order to calculate the respective training heart rate with the help of this recommendation, the individual maximum heart rate is required first. 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 in some cases) 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 every month. In order to evoke adaptive reactions through endurance training, at least 2 training units per week are usually required (Hottenrott & Neumann, 2016).

When it comes to training planning in endurance training, the possibilities are quite diverse. In the following I will give you an overview of common 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, there is one special feature to consider (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, among others – exercise intensity and exercise duration. The load norms or 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 in order to achieve an increase in performance. The duration is significantly influenced by the intensity. Both stress characteristics depend on the respective 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 methods of endurance training can be differentiated based on the varying weighting of the above-mentioned load characteristics and the resulting training effects. However, one should know that the methods in the national and international literature can differ somewhat. The tables below show you typical stress characteristics as well as goals and effects of the continuous method, the interval method and the repetition method. Basically, 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 at a time). However, the intensity can vary during the time of exertion (see continuous method – variable).
• The interval method is characterized by a systematic and planned alternation of load and rest. 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.
  
• The repetitive method is also characterized by a systematic and planned alternation of load and rest. 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.