How to use a HRM to conquer an OCR

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All modern activity trackers can be synced with heart rate monitors to let you know how fast your ticker is ticking. But rather than just using it to prove to your better half that you’ve got a heart, use it when training and even at rest to help you get in the best shape possible to take on an obstacle course race. Sync it with Sony’s Lifelog app on your Sony Xperia™ Z3+ to chart your resting, max and average heart rate when exercising to give you a better idea of how your fitness is improving ahead of race day. George Rounthwaite, head instructor at David Lloyd’s Orangetheory Fitness, a HRM-based fitness class, explains how.

Why will using a HRM help me take on a Tough Mudder?

Using a HRM will allow you to maximise the efficiency of your training and make it very specific for your Tough Mudder. Tracking your heart rate allows you to know what training zone you’re working in. A moderate intensity level (what we can call zones 2-3) is 60-80% of your max heart rate. A high intensity level (zones 4-5) is 80%-100% of your max. Once you know how hard you have to push yourself to work in these zones, you’ll be better equipped to start training to improve your fitness. It also means you make sure you don’t burn out in training.  

How can I work out my max heart rate?

At Orangetheory we use two simple equations. For women we take the number 230 and subtract your age. For men take the number 225 and subtract your age. Everyone is different, but this gives a really accurate estimate of your max heart rate.

What training zone will I need to get used to when taking on a Tough Mudder?

In a Tough Mudder you will be spending time in every heart rate training zone. In between obstacles you will likely be running at a moderate to high intensity (2-4), and then as you hit the obstacle the intensity will briefly increase (4-5). It is important that you allow your body to recover between obstacles so in your training focus on working in short bursts of high intensity, with extended periods of moderate intensity.

What workout can I use to prepare my body for high intensity?

Try this 20-minute high-intensity workout:

0.16km treadmill run at max speed

10x burpee to overhead press holding dumbbells

repeat 5 times

100m row (aim for 20-30sec)

10x 180° burpee (spin as you jump up to finish the burpee)

repeat 5 times

Rest for 2 minutes then repeat the whole workout. Aim for 85%-95% of max heart rate.

What workout can I use to prepare my body for the medium intensity of a long run between obstacles?

Here’s a 25-minute moderate-intensity workout:

Run/Row block

1.25km run

250m row

1 km run

500m row

750m run

750m row

500m run

1,000m row

Aim to complete as much of this as possible. If you complete it, run for the rest of the time. Aim to maintain 70-90% MHR throughout.

What workout can I use for light recovery on my day off?

Do this 30-minute recovery workout:

3-5km run

2km row

Full-body static stretch

Focus on maintaining 60-80% MHR throughout.

You can pick up the new Xperia™ Z3+ at Carphone Warehouse now

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