Recovery time and HR

Triathlon Forum
1

I am just starting to research the aspect of recovery time and HR. Are the rules of thumb when it comes to calculating ones recovery time? I have a Polar 720i and the instructions are less than desirable.

Thanks in advance for your comments.

2

The only recovery time that I look at with my HRM is how long is takes to get back to 120 after my interval or at the end of a work out. I only use the split button for that.

I hope this helps a little.

jaretj

3

Jaret - it does help a bit. I guess what I am trying to find out is what time should one expect to drop back to 120, or to their calculated range? how do you calculate what you HR one should be targeting in recovery.

4

I just do what my coach tells me. This is his thinking. I make no claims that this is gospel. What is right for one person may not be right for someone else.

If it takes longer than 80sec for you HR to come down to 120 you are probably going too hard and your body cannot absorb the training. You are most likely just damaging your body. Tipically after a long slow run my HR comes down to 120 within 40 seconds. For running intervals, my HR comes down to 120 in about 35 seconds at which time I start my next interval. At the beginning of the intervals it comes back faster, near the end it may come back near 45 seconds.

Confused yet?

Good luck

jaretj

5

Jaretj,

This is exactly what I was looking for, with the understanding that your rates will differ from mine. Now one last bit of information if I just wanted to apply a linear approach and do some simple tests. From what number are you going down to 120? Or does it matter? Lets take for instance a hard run. I will end the run most likey at 155-160. It will take me longer than 40 seconds to get to 120.

Thanks again

6

Normally my long runs are done from 140 to 145, it takes about 30 seconds to come down from that.

My tempo runs are done near 155, it takes about 50 to 60 seconds to come down from that.

Intervals I will get up over 170, after 5 to 8 intervals and it ususally takes about 35 to 45 seconds to come down from each interval

In addition, the recovery time can indicate dehydration too. If dehydrated, my recovery time gets longer.

I make no claims to be a good runner but I have been getting much better using this method. It has also helped me stay away from overtraining. I am 5’ 4" with short legs, 36 years old and in my second season of tri’s.

jaretj