In the last blog, we discussed the basics of how the monitors work and how you can use them in your race car to track where your heart rate goes during a race. Today, we’ll take a closer look at training zones and actual heart rate data.
Once you’ve found your maximum heart rate, you can then start looking at training zones with zone 1 being the easiest and zone 5 the hardest. The chart below shows the different zones graphically as a percentage of your maximum heart rate.
Heart rate training zones courtesy of Polar
Taking a look at my HR data from a previous race (below), you can see that the heart rate spikes and falls with different points in time. From sitting on the grid, it’s relatively calm, but then jumps up for the warm-up laps. When the green flag drops, the HR spikes up again and stays elevated until a full course caution comes out where it drops again. At the re-start, my HR jumps up again and averages about 150 bpm during the green flag laps. Right before the checkered flag my HR peaks at 168 bpm where I’m battling for a podium position. After the checkered flag you can see the HR plummet as the race is over.
For the majority of the time, I’m racing in the “Hard” zone or zone 4. This means that my cardiovascular exercise routine outside the car should also be focused at this intensity. There is a popular type of training these days known as HIIT, or High Intensity Interval Training. This is where you train in zone 5 and then drop down to zones 1 or 2 to recover and keep repeating for the duration of your workout. Keep in mind that this type of training isn’t for everyone, but in some cases this could be a valuable way to simulate the spikes of green flag versus caution flag racing and conditions your body to be able to accept the higher heart rates without too much fatigue.
The bottom line of measuring and training with heart rate is to have the physical stamina to withstand the rigors of racing. This way your brain is still focused on racing and not on how tired and out of breath you are!
Note: Before beginning any fitness program, obtain your medical doctor’s clearance.
Larry Mason is an ACE-certified personal trainer and a brand ambassador for Polar. He has been training and racing with Polar heart rate monitors since 1994. He’s won multiple auto racing championships in many different classes of competition. He competes in sprint triathlons to stay in shape for auto racing. He can be found teaching multiple programs at Fast Lane Racing School.
Copyright © 2021 Larry Mason