Categories Sprint

## Where Should My Heart Rate Be When Training For Sprint Triathlon?

What heart rate zone should I train in for an Ironman?

• When training for an Ironman race most of our training should be done in zone 2, otherwise known as the endurance zone, a heart rate which can be sustained over a very long period of time. Why?

## What should my heart rate be during a triathlon?

Running: Zone 1: under 151 – under 85% of your average heart rate. Zone 2: between 152-161 – between 85-90% of your average heart rate. Zone 3: between 162-170 – between 91-95% of your average heart rate.

## What is the best heart rate for endurance training?

Heart Rate for Aerobic Endurance Workouts Continuous, aerobic running lasting 30 to 60 minutes or longer should be performed at about 70 to 75 percent max HR (60 to 65 percent HRR). These runs target cellular changes within the running muscles, such as increases in mitochondrial and capillary volumes.

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## What heart rate zone should I race in?

But if you don’t feel like doing all that math, you can use the three zones provided by the American College of Sports Medicine, says Milton: Aerobic training: 50-70 percent of MHR. Tempo and threshold runs: 71-85 percent of MHR. Intervals: >85 percent of MHR.

## What is a good pace for a sprint triathlon?

In short, we can say a good average sprint-distance time for men is 1:25:57; for women, we’re talking just under 10 mins more at 1:33:45.

## What is 75 percent of my max heart rate?

To calculate your heart rate on the high end of the suitable range (about 75 percent of your max heart rate), multiply 170 by 0.75 (max intensity) to get about 128 beats per minute (bpm).

## What should my Zone 2 heart rate be?

The General Heart Rate Zones: Zone 2: 70-80% of HRR: This zone is comfortable enough to speak in short sentences and hold a conversation. Most endurance athletes spend about 80% of their training time in Zone 2.

## What if my heart rate is 190 when I run?

To calculate your maximum heart rate, subtract your age from 220. For example, if you’re 30 years old, your maximum heart rate would be 190. Keep in mind, this is just a guide. Your maximum heart rate may vary 15 to 20 bpm in either direction.

## Why is it so hard to run in Zone 2?

Many people find that they have to slow way down or even add walking intervals to keep their heart rate in Zone 2. This can be frustrating but it reflects the state of your aerobic system and the fact that a better endurance base needs to be built.

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## How long should you train in Zone 2?

An endurance athlete should never stop training in zone 2. The ideal training plan should include 3-4 days a week of zone 2 training in the first 2-3 months of pre-season training, followed by 2-3 days a week as the season gets closer and 2 days of maintenance once the season is in full blown.

## Is Zone 3 training bad?

There is nothing inherently wrong about training in zone 3 so long as it is beneficial for your race goals. If you are racing in events that are longer than about 2 or 3 hours and shorter than about 6 or 7 hours you will spend a lot of time in zone 3.

## Is Zone 3 running bad?

Runners fall into the trap that running harder more often will lead to better results. However, Zone 3 work is above aerobic pace and has some lactate response. Basically Zone 3 isn’t hard enough to elicit a desirable physical adaptation, and yet it’s too hard to allow for day-to-day recovery.

## How do I improve my sprint triathlon time?

5 Steps to Running Faster in a Triathlon

1. Improve your movement economics. Running on the treadmill helps to build the habit of maintaining a high running rhythm, even as fatigue increases.
2. Run regularly on tired legs.
3. Run a lot.
4. Be fresher off the bike—or the swim!
5. Get A Little Leaner.
6. Athletes’ Choice Winner: Triathlon.

## What is an elite sprint triathlon time?

A 20-kilometer ride is roughly 12.4 miles. Elite male racers finish this distance in 29 to 31 minutes, while elite women usually come in around 32 to 37 minutes.

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## How long does it take to complete a sprint triathlon?

Add in 5 minutes (generous) for each transion and the total time for a beginner or first time triathlon to complete a sprint triathlon is about 1 hour and 50 minutes. That’s probably a bit on the long side for many people, but you will have to look at your own fitness to see where you would fit in on this scale.

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