Does anyone know how to gauge the percentage of effort expended in relationship to your HR? We had a set yesterday morning that got me thinking, and I am really having trouble wrapping my brain around this one. If your fastest time in the 100 free is 1:00, then what should 60%, 70%, 80%, 90% effort be (time wise?)? And also, since I know that your maximal HR should be (theoretically) 220 minus your age, at what HR are you going certain percentages of effort? I was swimming 5 x 100's on the 1:30 & going what I thought was about 60% effort and holding 1:16-1:18 - which was slower than I intended but the girl in front of me was going even slower, so I had to pull back - HR was about 110. Second set was to be of course, faster/harder (coach said 1st 5 HR 140ish, 2nd 5 HR 160ish - for the 15 yr olds) I held about 1:14's & my HR got near to 140, I think - but my effort felt closer to 80%. Gauging your effort is HARD! - thus I think if there was a nice little mathematical formula it would help! The only problem is, I KNOW that often an increase in effort often only results in a second or two drop/100. So, any genius's out there who can help me out?
Does anyone know how to gauge the percentage of effort expended in relationship to your HR?
Not really, coaches often assign sets with
??% effort
I gauge my effort by feel and time, how hard I pull & how I kick. how hard it feels and how hard I'm breathing
Also if you're swimming next to swimmers of similar ability, hang with them.
If your fastest time in the 100 free is 1:00,
then what should 60%, 70%, 80%, 90% effort be (time wise?)?
It depends
060% very easy, 2 beat kick, maybe
1:25 - 1:30
070% easy, pick up turn over a little, 2 beat kick
1:20 - 1:25
080% easy speed, still 2 beat kick,
1:15. - 1:20
090% strong but not all out
1:10 - 1:15
100% go as fast as you can but correctly split, race
1:05 - 1:10
also there's effort levels for particular sets,
sometimes coaches say go "all out" but then
don't allow enough rest to really go ALL ALL out
so you set your speed and effort based on what you're doing now and what's to come.
Effort depends on the specifics of each set
Rounds
Repeats
Distances
Effort levels
Rest between repeats and rounds
Special instructions: like
4 SDKs off each wall, or 6 beat kick the whole way, or 4 breaths per length
Does anyone know how to gauge the percentage of effort expended in relationship to your HR?
Not really, coaches often assign sets with
??% effort
I gauge my effort by feel and time, how hard I pull & how I kick. how hard it feels and how hard I'm breathing
Also if you're swimming next to swimmers of similar ability, hang with them.
If your fastest time in the 100 free is 1:00,
then what should 60%, 70%, 80%, 90% effort be (time wise?)?
It depends
060% very easy, 2 beat kick, maybe
1:25 - 1:30
070% easy, pick up turn over a little, 2 beat kick
1:20 - 1:25
080% easy speed, still 2 beat kick,
1:15. - 1:20
090% strong but not all out
1:10 - 1:15
100% go as fast as you can but correctly split, race
1:05 - 1:10
also there's effort levels for particular sets,
sometimes coaches say go "all out" but then
don't allow enough rest to really go ALL ALL out
so you set your speed and effort based on what you're doing now and what's to come.
Effort depends on the specifics of each set
Rounds
Repeats
Distances
Effort levels
Rest between repeats and rounds
Special instructions: like
4 SDKs off each wall, or 6 beat kick the whole way, or 4 breaths per length
