Energy-Intensity Chart
Maximum heart rate for age is an elusive number. The usual equation is 220 – age = maximum heart rate (MHR), but that does not play out well when you look at individuals as many can tolerate higher heart rates and others cannot attain the formula driven number. This formula was empirically derived from young athletes. A study by Tanaka in 2001 looking at a broader age distribution showed that this formula often underestimated the MHR in older subjects and a revised formula fitted to the data resulted in this formula: MHR = 208 – 0.7(age). Another look at this by Gellish in 2007 showed good correlation to stress testing results using MHR = 207 – 0.7(age) with a p value of <0.001.
So calculating your MHR using the 3 formulas we get different HR respectively. These numbers probably do not seem very different to you.
In reality, the heart rate tolerance is specific to each individual and is best determined by experience. The role of MHR for swimmers is to provide a guide for training. The role in medicine is often to provide an end point for exercise stress testing; some stress tests are terminated at calculated MHR or a predetermined percentage of MHR. In clinical testing of athletes, the standard is to push the exercise load to a symptom limited test to exhaustion which may drive the maximum heart rate well above the calculated number.
The closer you are to your MHR during your workouts and races, the shorter the duration of exercise that you will be able to maintain at that pace. If you can maintain a rate of 160 during your workouts and races, your MHR is well above that. Best is put on physician to keep your health and progression.
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We strongly recommend that all swimmers conduct a medical check-up.
All training should be supervised by a licensed swimming coach.
These workouts are an example proposal to follow up for designed distance.
To carry out a better preparation we recommend following a specific and personalized training plan carried out by an open water swimming coach.
In the following links we offer to you a complete personalized follow-up online coaching training, plan and more information and offers for open water swimmers.
So calculating your MHR using the 3 formulas we get different HR respectively. These numbers probably do not seem very different to you.
In reality, the heart rate tolerance is specific to each individual and is best determined by experience. The role of MHR for swimmers is to provide a guide for training. The role in medicine is often to provide an end point for exercise stress testing; some stress tests are terminated at calculated MHR or a predetermined percentage of MHR. In clinical testing of athletes, the standard is to push the exercise load to a symptom limited test to exhaustion which may drive the maximum heart rate well above the calculated number.
The closer you are to your MHR during your workouts and races, the shorter the duration of exercise that you will be able to maintain at that pace. If you can maintain a rate of 160 during your workouts and races, your MHR is well above that. Best is put on physician to keep your health and progression.
Advertising
We strongly recommend that all swimmers conduct a medical check-up.
All training should be supervised by a licensed swimming coach.
These workouts are an example proposal to follow up for designed distance.
To carry out a better preparation we recommend following a specific and personalized training plan carried out by an open water swimming coach.
In the following links we offer to you a complete personalized follow-up online coaching training, plan and more information and offers for open water swimmers.
Abbreviation |
Meaning |
w/t |
without table |
(p) |
small paddle |
(P) |
big paddle |
(F) |
Fin |
Ei |
Medley |
Tec |
Technique Drills |
BF |
Butterfly |
Prog. |
progressive |
Reg. |
regressive |
DPS |
distance per stroke |
Tec. C.C. |
Drills Cross Combination (1 paddle + 1 fin opposite) |
e/50” |
every 50 seconds exercise+rest time |
/20” |
20 seconds rest time |
1.5KM1st Session
-200m Warm up -6x50 e/1’20” Tec. Crawl -4x50 e/1’40” (A)+ Kickboard Kick -3x200/40” Prog. easy-A2 -4x100/25” Odd (50tec-50DPS) // even 50m scullings + 50m Normal -200 easy crawl - backstroke Total: 1900m 2nd Session 300 warm up 4x50/15” odd 25m sculling +25m DPS // even 50m prog. A1-A3 4x50m (25m sprint Max +25rec) /25” 4x100/10” Tec. C.C. 1/1 (1 paddle +1 fin crossed) change every 100m 4x50m (25 sprint+25 rec) /20” 2x100/10” Kick (A) s/t Prog each 100m 4x50m (35sprint+15Rec)/15” 2x100/10” Tec 2x25m sprint fast/10” 200 Easy Total: 2150m |
5KM1st Session
-3x400/30” 1-Tec C.C. every/200m // 2-150Crawl+50Backstroke 3-Pull (25scullings+75DPS) -5x100/20” Frontal Snorkel Tec. 1- 25m each arm (opposite on your side/opposite in front) 2-Shark (high elbow and thumb in your armpit) every/15” 3-underwater recovery every 3 strokes 4- recovery touching with your fingers tips the surface 5-Dead point (stop your hands in front before pull-push) -6x50 e/50” odd hipoxia 3/5 (breathing every 3-5 strokes) // Even 25prog till Max +25 easy -800/45” (F) 4x(150 A1+50 A2) -400/40” pull+(p) 4x(50 A1+ 50 A2) -200/20” Crawl 2x(50 A2+ 50 A1) -100/15” Crawl prog till Max -50/10” Max -150 easy warm down Total 3700 2nd Session -800 (200 crawl + 200 tec+ 200 back + 200 rhythm change) -3x800 Following sets Set 1 -8x50e/1’ Odd Prog till Max// Even 25 scullings+25DPS -4x100 e/1’50” Odd A1 // Even A2 -100 easy Set 2 -6x50 e/1’ Odd (p) A1 // Even (p) A2 -5x100/25” Odd (F) A1 // Even (F) A2 -100 easy Set 3 -4x50e/55” Prog A1>A3 -6x100/25” Odd A2 // Even A3 -100 easy -500 Frontal Snorkel + (F) (tec+kick) Total: 4000 3rd Session -1000 (300Crawl + 150 backstroke + 50 breastroke) + (300 Crawl one arm only e/25m + 200 idem backstroke) 3 Sets (up to down from 1 to 3) S1 S2 S3 -300/20” A1 A1 Snorkel A1 pull -2x150/15” A2 (P) A2 (P) A2 (p) -3x100/15” A3 (F) A3 A3(P)+pull -4x25/25" 15max+10easy 15max+10ea 15max+10ide -2x50/30” 25max+25easy 25max+25easy 25max+25ea --------------------------------------------------------------------------- -4x150/20” Odd pull+snorkel+(p) A1 // Even (F) Kick -100 easy Total: 5000 |
10KM1st Session
-1000 (300Crawll + 150 backstroke + 50 breastroke) + (300 Crawll one arm only e/25m + 200 idem backstroke) 2 Sets (up to down, first all Set 1, later S2) S1 S2 -300/20” A1 A2 Snorkel -2x150/20” A2 (P) A2 (P) -3x100/25” A3 (F) A3 -4x25/25” 15max+10eas 15max+10ea 2x50/30”25max+25easy 25max+25ea ----------------------------------------------------- -6x150/20” Odd pull+snorkel+(p) A1 //Even (F) Kick -300 easy -2x500/45" Frontal Snorkel +(pull) Long swim Total: 5400 2nd Session -600 Medley increasing cycles 1butterfly-1backstroke-1 breastroke -1crawl / then 2bt -2back-2breast-2 crawl (lateralways 2butterfly strokes and 2 breastrokes increasing backstroke and crawl strokes) -8x75/20” (F) Kicking position 50prog.+25 easy -800/40” F.Snorkel +pull fartleck 4x(100 A1 +50 A2+ 50 Vo2max) -8x75/20” (F) Tec -2x500/30” (p) Locomotive A1/A2 25/100 (25 A1+ 25 A2 + 50 A1 +50 A2 +75 A1+75 A2 + 100 A1+ 100 A2) -8x75/20” (F) + Snorkel 50 DPS +25Max -4x300/25” 1st/3th Locomotive A3/ A1 25/75 (25 A3 +25 A1 +50 A3+ 50 A1+ 75 A3 +75 A1) // 2nd/4th 150 A1+ 100 A2 +50 A3 -8x75/20” (F) Odd Kicking back/ butterfly ventral) / Even Swim backstroke/ Breastroke -2x200/25” (P)+ pull A2-A3 -100 easy Total: 6500 3rd Session 600 snorkel (25m scullings + 25 traction +50 DPS +50 swim) -2x300/20” snorkel + (F) 1st 50 tec+50 kick (tec underwater recovery /thumbs to armpit // 2nd 50 tec (25 each arm + underw. recovery) + 50 swim -10x50/15” A1 pull+ (p) -5x100/20” A2 (p) -2x200/30” A2-A3 pull + anckle strap -1x1500/1' A1-A2 (P) -4x75/20” 25kick Max+50 swim tec -1x1000/50" A2-A3 snorkel + (F) -200 easy Total 5500 |