Heart Rate And Reaching A Steady State

This week we did one session of work capacity, where the athlete pushes themselves as close to their max heart rate ( which is 220 minus age, the standard deviation of plus or minus 10) for a certain amount of time and had the athletes try and keep their heart rate at a steady state within 5 beats for an entire 15 minutes.

The athlete might have had to stop or speed up to keep their heart rate within those 5 beats. The more conditioned the person is the easier it is for them to reach a steady state and also stay there.

The definition of a steady state is the condition of a system or physiological function that remains relatively constant. For example, after a few minutes of submaximal exercise, the person reaches a state where the heart rate and oxygen tend to remain constant. Usually, someone that is trained has a lower steady state than someone that is untrained.


Warm Up:  Ladder

20 minutes staying at steady state as many rounds as possible

  • 10x box jump
  • 20x step-ups
  • 10x swings
  • 10x jingle jangles
  • 10x push-press

6 rounds

  • 8x ea single leg deadlift
  • 6x ea single leg touch
  • angel stretch

2 rounds

  • 45 sec Jane Fonda
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