What heart rate is "pushing it" for a 16 year old distance runner?

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S Dee

I was just wondering what point I should get my heart rate to actually push it and improve my cardio performance.
Also for how long it should be above this point in an intense workout.

Answer
Max heart rate - 220bpm (beats per minute) minus your age is the generic rule.

So, max rate = 220 - your age =16, equals 204.

You are not supposed to hit your max heart rate, but if you do, you are not supposed to hold it for more than 1 minute. You are supposed to operate in the 65% to 85% range. 85% of 204 is 163bpm. This breaks down to roughly 27bpm to 28bpm over a 10 second interval.

Get used to how it feels at this level so that when you reach it without a heart rate monitor or a stop watch, you will be able to recognize how it feels and back off on your intensity.

Is there a runner's GPS watch out there with a built in mp3 player and heart rate monitor?

DGK

I don't actually know if it would be made specifically for running, but that's what I want one for. It seems like one should be available. Maybe a Garmin or something?

Thanks

Answer
there are alot out there that have heart rate monitors but i dont think your gonna find one with a MP3 in it. i sure wouldnt want a headphone cord coming out of my watch.
i just use my ipod and an arm band to hold it.

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