Improving Cardio Endurance – Advanced (Part 1)

(This is part 1 of a 2 part series)

Continuing from our blog post last week Improving Cardio Endurance – The Basics, today we will begin to explore cardio fitness training for those progressing beyond the introductory level. If your fitness goals include continually increasing your cardio endurance and cardio health (and let’s face it… they should) read on!

As previously demonstrated, the Target Heart Rate (THR) is a broad matrix that helps to gauge whether or not our exercise exertion level is sufficient to achieve a cardio endurance benefit. For individuals who have progressed from beginner to intermediate or advanced level training, a narrower matrix can be applied. The narrower matrix has a lower range much higher than the lower range of the THR, and an upper range that reaches or even exceeds that of the THR. It is called the Aerobic Training Zone.

Aerobic Training Zone:

Calculating the ATZ is only slightly more complicated than the other heart rate criteria. It is a formula that requires knowledge of the terms Maximum Heart Rate (MHR) and Resting Heart Rate (RHR) (If you are unfamiliar with these terms, or you need a refresher, click here). As well, like the THR, the ATZ is not a fixed amount; but rather, a range predicted on a 60% to 85% ratio for the corresponding “lower” and “upper” ranges.

[(MHR-RHR) x 60%] + RHR = Lower Limit of Range ATZ

[(MHR – RHR) x 85%] + RHR = Upper Limit of Range ATZ

If we use the hypothetical 45 year old subject from our first blog and we assume an athletic RHR of 68 bpm, the subject’s ATZ would be calculated as:

[(175 – 68) x 0.60] + 68 = 132.2

[(175 – 68) x 0.85] + 68 = 158.95

The subjects ATZ would be between 132 and 159 bpm when training.

In Part 2 next week, we will use our understanding of THR and the ATZ to build an optimal cardio training program, introduce variety for maximum results, and explore the benefits of anaerobic training.

Stay tuned!!