Wednesday, June 2, 2010

Aerobic (Low-HeartRate) Training Results (4weeks)

OK, I have been fairly carefully following Aerobic (Low HeartRate) Training for 4+weeks now.  The articles say it takes at least 4 weeks to see initial results, and often 6-8 weeks. 

Aerobic (Low HeartRate) Training is supposed to reduce my effort (my HeartRate at any particular speed) and increase my endurance (ability to increase speed and/or distance).  Has it started to visibly work?

Start: 03-May-2010.  4mile run at constant pace:

 Current: 31-May-2010 (4 weeks later) 4 mile run at constant pace:

Result: I am now running at a constant 0.2mph faster (30sec/mile faster) at a 3 bpm lower average HeartRate (6 bpm lower max HeartRate at the end).  Not bad for 4 weeks, we will see what the next month produces.


  1. Great info man. I was considering doing some long and slow runs for this reason. I heard just breathing through your nose helps to keep yourself from running too fast.

    It's neat to see your studies show that this helps improvement. Can't wait to see what the future holds.

    - Barefoot Tyler

  2. Great stuff, Barry! I like your approach. You seem to be very methodical, patient and thorough, and I like that :) This inspires me to make som changes in my training too.

    How do you manage to keep such a stabile pace? Is the road you run on perfectly flat?

  3. For better or worse, most of my runs are on the Treadmill (too cold to run outside in winter, too hot/humid in summer). The only good thing about the "Dreadmill" is that it is consistent.

  4. Barry: Thanks for sharing this info. I suppose one downside of doing most of my running outside is that I don't often have true apples to apples data to compare, since routes and conditions can change results in addition to changes in fitness.

    That said, I'm curious about other variables that may not show up in the charts. Has your weight remained the same during this period? If you've lost weight, that will definitely make it easier to go faster with less effort. There's also the component of "running economy," though I'm not sure exactly how one measures that. I suppose my point is just to wonder what other factors besides improved cardiovascular fitness might be at play.

    Regardless, you should definitely be pleased and proud of this progress!

  5. Michael: My weight dropped during my first 3 months or running (jan-mar) but has (sadly) remained very constant during last 2months.

    Am not sure there are really any other variables in my case, since everything else is almost identical. Weather recently has gotten a little hot/humid, but that would actually slow me down if anything (but I doubt it is enough to actually affect current results).

    So, in my case, I believe it is LHR Aerobic training slowly building endurance/fitness. It is definately a little easier to run (hence the lower HR) now as compared to 1 month ago.

  6. Thanks, B. I should have guessed that your runs were on a treadmill.

    I also like to have "marker" workouts (workouts I repeat from time to time) to monitor progress (pace and heart rate). But I do all my runs outside, so changing weather is a factor. Rain is generally ok for me, but warm weather really slows me down.

  7. Yes, I try to keep my Wednesday run to always the same distance and speed throughout the month (although speed now 0.2 faster than it was in May), it is my "fast" (for me) run, and I mostly keep my weekend run the same (my Long-Slow-Distance run), except now I typically do 10:1 Run:Walks during it. These 2 runs are my "marker" workouts.

  8. Hi Barry

    This is some great work !!! I wanted some feedback on how your Aeroboc Training has progressed? I just started Maffetone's program last week and wanted your feedback. It seems you have done a fair amount of research and invested time on getting the results.

    OK..A little background. I am 42 years old, male. I have been running for last couple of years. Unfortuantely I had a heart attack last year without any risk factors and that put a stop on my running. I completed by rehab program in Feb and since then been on and off running. My cardiologists says to keep my HR below 140, my PCP says below 150 and the rehab guys had recommended 155.

    Given it was becoming difficult to maintain a constant HR, I thought of giving Dr Maffetone's program a try. I tried a few times and gave up till recently.

    Here is what I am doing:

    1. I am running and walking for 60 mins, including warm up and cool down and hit around 4 mi now.
    2. I have kept HR calc as 180-42 and subtracted 10 keeping my illness last year in mind. So my max HR is 128. I try to run with a HR between 115 - 128

    My questions
    1. Is it OK if the HR goes slight above 128 for a few seconds? Sometimes it does when I am not paying attention
    2. Should I consider 128 or 138 as the max HR

    I am hoping this will help me get back to running. Before my heart problem, I was able to run 6-7 miles without running break at 10 min/mi pace.


  9. Tools, i am not a doctor nor sports trainer, but from my novice perspective what you are doing seems perfect. Going above 128 is not BAD, it is just a little less aerobic, and for a few minutes it would not affect anything - amny many say you should do 10% or so activity above that to build strenth and toleration.

    I would say shoot for 25% of your time doing warmup in Zone-1 (110-120bpm for you), 60% aerobic Zone-2 (120-130bpm for you), 15% aerobic tolerance Zone-3 (130-140bpm for you).

    Remember your calculated 128 is a max aerobic burning rate, not an actual max HR. I would say your approach is perfect. let me know how it goes, say in 2 or 3 months