Thursday, 8 December 2011

Max HR and 2400 test

As Hadd training involves training by HR a max HR test is required before commencing training in earnest. A Hadd HR test involves a fifteen minute warm up, an 800 metre all out effort followed by a two minute rest and a 400 metre all out effort. This test gave me a max HR of 189. Interestingly this is four bpm than the last max HR effort that I did in September.
One of the benefits of Hadd training is the objective biofeedback it provides on each run that over time, I hope, will evidence a trend of increasing pace for the same effort. To help monitor and evaluate progress Hadd prescribes what he calls 2400 assessments every six weeks, with the first at the beginning of training. A 2400 test involves running five intervals of 2400 metres with ninety seconds of complete rest between each interval. Each interval, involves running at a steady HR, increasing by increments of ten bpm. The last and fastest interval should not exceed your potential martathon HR by five bpm; Hadd defines max marathon HR potential as max HR minus 15-20 bpm. It is also crucial that you conduct every 2400 test in similar conditions to prevent prejudicing or doubting the result of successive tests.
On 1 December I completed my first 2400 test and the results were as follows.

1.49m - 13:37(9:08/m) - 134bpm avge
1.49m - 12:39(8:29/m) - 144bpm avge
1.49m - 11:19(7:35/m) - 156bpm avge
1.49m - 10:23(6:58/m) - 165bpm avge
1.49m - 9:28(6:21/m) - 172bpm avge

The point of reference for these tests is the miles per minute pace rather than the time it takes to complete each interval. Hopefully, every six weeks your pace for each 2400 interval should increase for the same HR. The in pace between each interval are 39, 54, 37, and 36, respectively. Interestingly the gap between the second and third interval is significantly wider than the others; consulting with a number of Hadd acolytes this is quite common and indicates that the runner is indeed inefficient at this aerobic effort and should benefit from Hadd training. If the training is effective the gaps between the second and third interval in particular and all to a lesser degree should narrow and of course the pace should increase for the same HR effort. I suppose I'll find out in six weeks.

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