A great way to warm up for training sessions using the TrueForm Runner is with the assistance of a heart rate monitor to equip you with knowledge of your individual maximum aerobic function heart rate(MAF).
Heart rate training in the warm-up with the monitor helps athletes visually connect with how each of the minutes feel, which will inevitably help the athlete pace future workouts using the TrueForm Runner.
Here is a formula you can use to find it.
180 – Age + ( +/- 5 Lifestyle Factors)* = Maximum Aerobic Function Heart Rate (MAF)
*Rule of thumb: Add 5 if you feel fresh and well rested. Subtract 5 if you feel any pain, nagging pains, or excessive soreness.*
With the heart rate monitor attached and awareness of your MAF, take your heart rate up towards that number over the course of the next few minutes. Ideally you should be taking your heart rate up by 10 every minute for four minutes. In addition, you are attempting to hold that number for the duration of the minute.
Example: 25 Year Old CrossFit Athlete with no soreness or pain.
180 – 25 + 5 = 165 MAF
Starting from 60% of MAF Increase Heart Rate by 10 Every Minute for Four Minutes
This athlete would start the warm-up session by walking and slowly build up to their MAF by 10 every minute for four minutes.
The best way to prepare for using the TrueForm in a competition setting or even training is by properly warming up on it, learning how to run on it properly, and getting a feel for your maximum aerobic function heart Rate.
Stay tuned for more information on how to use the TrueForm in training sessions and even some common mistakes to avoid when using the TrueForm Runner.
Over the next few months we will be giving you more tips and tricks for becoming more efficient on stationary runners like the TruForm. Have a question we haven’t answered yet? Post it in the comments below.
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