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HEART RATE MONITORS and how they will improve your training

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As many of you know, we received the HR monitors on Thursday night and put them into effect all day Friday and Saturday. There have only been a few bugs to work out. I need to tweak and reconfigure our “Zones” to reflect the training protocols, but, otherwise, they’ve been a great training tool so far in the past 2 days.

I’m excited to see how much you guys progress using them in the months ahead.

There are several benefits to their use, which is why I decided to invest into this HR system.

One benefit is to dial the training in for specific results.

Zone % Maximal Heart Rate Training Type
 5  93 – 100%  Maximal training
 4  86 – 92%  OBLA training
 3  79 – 85% Steady-state training
 2  72 – 78%  Lactate threshold training
 1  65 – 71%  Moderate

“Using Heart Rate Monitoring For Personal Training”

ACSM JULY 16, 2015

Maximal Training – 93-100% HR is done for 5 minutes or less.  Think Fran or Grace, or any of the shorter WODs.

OBLA TRAINING -86-92 % HR  OBLA stands for Onset of Blood Lactate Accumulation. OBLA training is done at the fastest speed possible while still recruiting energy from the aerobic rather than the anaerobic system.  OBLA training allows a you to work at the highest intensity you can. This allows the removal of lactic acid and improves your ability to train your aerobic system at the highest possible level. The idea is to develop your aerobic system to the highest point and maintain a fast speed over time. To move the most weight through the greatest distance as fast as possible with the least amount of rest. This is about work capacity. This is done for 10-12 minute long WODs.

Steady State Training 79-85% HR. Just like it sounds. Long slow and steady. This is where stamina takes place. Think “Conversational Pacing” workouts. These could be anywhere from 20-90 minutes long.

Lactate Threshold Training 72-78% HR. This is lower intensity recovery type work. Why you ask? Here, according to OPEX are several reasons.

#1- Enhances transportation of oxygen to working muscles
#2- Increased enzyme availability for muscle endurance
#3- Provides ATP required to re synthesize phosphocreatine during times of low activity between high efforts.
#4- Liberate Free Fatty Acids for fuel (regulates body fat distribution)
#5- Speeds recovery between high intensity training sessions
#6- Improves cardiovascular health and function



Most of your training should be done in the high 80’s to low 90’s range. The majority of the WODS, except for a few of the benchmarks are designed to be OBLA training. There will be times of all out max out, as well as the Steady State training to build stamina.

Watch for WOD notes on where your training should be.

And, don’t worry, all of the coaches will be watching to make sure you’re there as well!