Pulzit coach training tips

Basic training schedule

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  • Warm up at 70% max heart rate for 10-12 min.
  • Interval 4×4 min with 3 min active rest between.Total 25 min witch 16 min is interval .
  • low-intensity at 70% for 10-12 min


As we are humans and not machines there are a lot of factors that can cause daily variations in our heart rate during exercise. Here are a few things that can affect.

  • Stress – can be caused by your personal life, work, excessive training or diet.
  • Body temperature – if your body temperature rises it is likely that your heart rate do the same. To control it you can drink water, use the right type of clothing and exercise at the right time of day.
  • Humidity – has same effect as high temperatures. The heart needs to work hard to cool down the body and to fuel the muscles.
  • Technique – poor technique can waste a lot of energy and leads to a higher heart rate than necessary. Learn the right technique for your sports and you will be able to keep your heart rate in check easier.
  • Altitude – at a high altitude there is less oxygen and your heart needs more beats to transport the oxygen around your body which leads to a higher heart rate.
  • Emotion – your hormonal levels or nervs can affect the heart rate. Calm yourself down before a race and use your Pulzit glasses. The Pulzit glasses are a great tool to keep control of your hear rate so you can start at a good level.
  • Dehydration – If you do not have enough water in your body your heart needs to work hard to keep the body temperature at a comfortable level. Also water is the foundation of blood plasma. If you are dehydrated your blood gets thicker and your heart needs to work harder to pump it around your system.

Interval training

Interval training to maximize max Vo2 and lactate threshold. (From an article by Johan Ericsson in the magazine Glid)

Two Norwegian professors says in their research that to increase the Max Vo2 and your lactate threshold you should do interval training 4×4 minutes on 90-95 % of your maximum heart rate. Documented international research has shown that this type of training could increase Max Vo2 up to 0,5 % each session for untrained people. For well trained athletes the results showed an increase of 0.25 % each session and for top trained athletes it requires 2-3 sessions just to keep their maxvo2 at its current state.

So why is this? They mean that what limit athletes the most is their max Vo2 which means the amount of blood your heart pumps in one beat. To increase the hearts stroke volume you have to train at a very high intensity level. You need to train at 90-95 % of your maximum heart rate for about four minutes then rest for three and then repeat this four times. During the three minutes rest you should wind down to about 70 % of your maximum heart rate, not sit or stand still. This is because your body needs to move to transport away all lactic acid from your muscles to get ready for the next set.

They point out that the session should be intense but not so intense that you feel uncomfortable at 90-95 %. Pushing yourself too hard decreases your results. If you are having problems reaching your exercise heart rate the day after the interval training you should rest to avoid the effects of excessive training.

So what does this mean for you? According to the article you can get great results if you train the right way. You can read the full article here:(in swedish). The Pulzit sports glasses are perfect for this type of training since you can check your time and heart data at all times. This means that you can focus on your performance without having to worry about you pushing yourself too hard or not pushing yourself enough.


Here are a few tips for helping you to recover after exercising. Remember that recovery varies some from person to person. Below is an example of recovery time from an average athlete.

  ZONE        Recovery time

  •  60-70 %        12 hours
  • 70-80%          15 hours
  • 80-85%          30 hours
  • 85-95 %          48 hours
  • A few factors impacting on your recovery: A larger muscle mass and fast muscle fibres needs more recovery time

    The duration and the intensity of the exercise

    Level of fitness and general health


    BEFORE TRAINING Eat a balanced meal and sleep for at least 7-8 hours. Drink a lot of water and if you exercise for more than 45 minutes drink water or a sports drink with added minerals.

    AFTER TRAINING Train at a low intensity level for 10-12 minutes to transport the lactic acid away. Drink or eat something containing carbs (for example a sports drink with carbohydrates) Eat a proper meal within one hour. Relax mentally and physically, for example, light stretching, massage or a hot shower.

    © PULZIT 2012