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coolcolj
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Christian Thibaudeau
01/17/03
01:27 PM
I have a formula that I use to see if my athletes are training too much, not enough volume, not enough intensity, etc.
IER = (HR2 - HR3) / (HR2 - HR1) x 100
Where:
HR1 = Heart rate before the training session
HR2 = Heart rate immediately after training (30-60 seconds after last set of last exercise, before cool down)
HR3 = Heart rate 5 minutes after training
This will give you a ratio in percentage. Also using the morning heart rate (resting heart rate) the day after the session we have the following info:
IER = 50-60% resting heart rate + 5 to +7 beats per minute = optimal training load, no overtraining risk.
IER = 50-60% resting heart rate - 3 to -5 beats per minute = optimal workload, but training time too long (low density).
IER = 50-60% and resting heart rate + 10 to +15 beats per minute = optimal training volume, but intensity too high.
IER = +60% resting heart rate no changes = insufficient workload.
IER = +60% resting heart rate is lower than usual = you can increase average training intensity
IER = +60% and resting heart rate + 5 to +10 beats per minute = increase training time (longer rest intervals)
IER = -50% and resting heart rate without changes = Excessive workload which could lead to overtraining.
IER = -50% and resting heart rate is elevated = the athlete is in the middle of an overtraining state due to excessive intensity
IER = -50% and resting heart rate decreases = the athlete is in the middle of an overtraining state due to excessive volume.
Before you go on and ask, no I'm not the author of the formula. It's been developed in Eastern Europe and I read about it in the work of Thomas Kurz
01/17/03
01:27 PM
I have a formula that I use to see if my athletes are training too much, not enough volume, not enough intensity, etc.
IER = (HR2 - HR3) / (HR2 - HR1) x 100
Where:
HR1 = Heart rate before the training session
HR2 = Heart rate immediately after training (30-60 seconds after last set of last exercise, before cool down)
HR3 = Heart rate 5 minutes after training
This will give you a ratio in percentage. Also using the morning heart rate (resting heart rate) the day after the session we have the following info:
IER = 50-60% resting heart rate + 5 to +7 beats per minute = optimal training load, no overtraining risk.
IER = 50-60% resting heart rate - 3 to -5 beats per minute = optimal workload, but training time too long (low density).
IER = 50-60% and resting heart rate + 10 to +15 beats per minute = optimal training volume, but intensity too high.
IER = +60% resting heart rate no changes = insufficient workload.
IER = +60% resting heart rate is lower than usual = you can increase average training intensity
IER = +60% and resting heart rate + 5 to +10 beats per minute = increase training time (longer rest intervals)
IER = -50% and resting heart rate without changes = Excessive workload which could lead to overtraining.
IER = -50% and resting heart rate is elevated = the athlete is in the middle of an overtraining state due to excessive intensity
IER = -50% and resting heart rate decreases = the athlete is in the middle of an overtraining state due to excessive volume.
Before you go on and ask, no I'm not the author of the formula. It's been developed in Eastern Europe and I read about it in the work of Thomas Kurz
