A Hoy A La Studio y Heart Rate Training

I got the idea for today's WOD from a WOD that Rob Orlando and Speeler went through at a certification earlier this year.  Some of the athletes really wanted to run this morning, so I accommodated/caved-in and appeased them with an additional 300 sprint after each round.

1 x 155# clean and jerk
1 round of Cindy
300 sprint

2 x 155# clean and jerk
2 rounds of Cindy
300m sprint

3 x 155# clean and jerk
3 rounds of Cindy
300m sprint

....and so forth all the way to 10 rounds.

We capped the WOD at 35 minutes.  I honestly didn't know how long the entire WOD would take to complete and most people finished 4-5 rounds.  However, Jana Powerhouse Iwasaki was bound and determined to finish (with a little encouragement).  Jana came to the 5:30 AM class and stayed THROUGH the 6:30 AM class to finis the WOD in 1h:55m.  Officially the record holder for longest WOD ever.  Jana is training for the Portland marathon in October and right now is including quite a bit of running outside of the gym.  This means that her body has a very efficient "oxidative" bioenergetic pathway.  Basically, through a cycle of microscopic events, the body breaks down adipose tissue (body fat, or fat stored in the muscle), and converts it into fat.  This is why marathoners, triathletes and basketball players are typically so thin; Their bodies chew up fat stores to supply them with energy.  This type of training is also referred to as "aerobic" training.  This kind of training is defined as maintaining a heart rate at a 50% max.

Age predicted maximal heart rate is
220 - (age)

So, at 25 years old, I would have a maximal heart rate of 195 beats per minute.

There are other methods which are fairy similar too such as the karvonian method:

To determine your target training zone with HRR, do this:

Take your resting pulse three mornings in a row, just after waking up. Add all of them together, and divide by 3, to get the average.

Let's say your average is 60 beats per minute.

(220) - (your age) = MaxHR

(MaxHR) - (resting heart rate) = HRR

(HRR) x (60% to 80%) = training range %

(training range %) + (resting heart rate) = (your target training zone)

so,

220 - 35 = 185 (MaxHR)

185 - 60 = 125 (HRR)

125 x .6 = 75 (60% training percentage)

125 x .8 = 100 (80% training percentage)

75 + 60 = 135 (target training zone, in beats per minute)
100 + 60 = 160 (target training zone, in beats per minute)

So, your target training zone, in beats per minute is 135 to 160. Of course, to get a 15 second target simply divide each number by 4. That would be 34 to 40 beats over 15 seconds. When counting beats, start with the first beat as zero: ie. 0-1-2-3-4...38-39-40. 

I would really like some of you to complete this and let me know where your heart rate is during our classes. If you happen to have a heart rate monitor, please bring it and wear it to class.   Work hard, rest well, eat and drink very well.  See you tomorrow.