The Cooper Clinic in Dallas used the Balke Protocol. My VO2 max was estimated to be 51.09 based on the completion time of 25 minutes. A formula is used to estimate V02 max= (1.444 x actual time) + 14.99. Max. heart rate was 179 which is "superior" for a 60 year old. The record for my age group was 31 minutes, but after 25 minutes the speed is gradually increased until the client says "uncle." I REALLY had to push to reach the 25 minutes, but had no chest pain/dizziness, etc.
About one interval session per week. Did 5 mile run at 162 average HR (40:39)...still had some left in the tank but finished at 172 downhill. My bodyfat is down about 1 percent from last year...14.3% Still too high to be a serious runner...but that's ok.
My VO2max calculates at 51.09 based on 25 minute stress test...this is really high and I doubt the formula.
So here are my new workout Heart Rates based on the 179.
Long and slow runs go to 143 maximum.
80% 143
70% 125
60% 107
65% 116
Recovery days: 98-116 (day after hard intervals)
Long Slow Aerobic base building 125-143
Medium intensity: 143-161
High intensity intervals: 166-179
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