WHAT PACE TO USE ON THE TREADMILL?

 

The treadmill is one of the most popular exercising machines in the GYM. We use it for walking, jogging or running. But at what pace should we train? To answer that we need to get familiar with two terms: Training Zone and Target Heart Rate.

Training Zone is simply our training goal.

There are 5 main Training Zones:

1. Warm Up - 50% -60% of Maximum Heart Rate (MHR)

2. Energy Efficient (Recovery Zone) – 60%-70% of MHR

3. Aerobic – Cardiovascular (Endurance Zone) - 70% -80% of MHR

4. Anaerobic – Lactic Acid (High Performance Zone) - 80% -90% of MHR

5. Red Line (Maximum Effort Zone) - 90% -100% of MHR

 

Target Heart Rate, THR, is a derivative of our Maximum Heart Rate, MHR, and is used in conjunction to the type of training zone.

To calculate our THR we will use the Karvonen Formula. This formula takes into account our personal Resting Heart Rate, RHR, which increases its accuracy and validity. The THR illustrated on our treadmills is based solely on MHR and thus less accurate than the Karvonen formula.

TargetHR(Karvonen) = (MaximumHR – RestingHR) X Training Zone% +RestingHR

MHR = 220 – Age

RHR = resting heart rate as measured at wakeup for 60 seconds

 

Example

A 30 year old who’s Resting Heart Rate (RHR) is 60 and trains for Endurance will keep his heart rate between 151 and 164.

MHR →220 -30 = 190

THR → (190 - 60) X 70% + 60 = 151

→ (190 -60) X 80% + 60 = 164

 

The THR will guide you at what pace to train. As long as your THR remains within the limits of the training zone you are training at the right pace. If it goes over than you should slow down and if it falls below you should speed up. I recommend purchasing a heart rate monitor, POLAR brand in particular, not only this company produces some of the finest heart rate monitors but they are also compatible with our Galaxy treadmills so you can track your THR on their front display.