Issues with HR on PDR‏

by Tom
(Hamilton, Ontario)

Hi Paul

I'm now on week 8 of the intermediate program, on the last day of week 7 and the first day of week 8 I wasn't able to get my heart rate up to 100% which would have been 197bpm, I was only able to get it up to 193. However, last week I was able to get it up the first two sessions, any idea why I wasn't able to reach it? My legs were feeling pretty sore after the second last session, maybe I'm not getting enough recovery or enough sleep? It just seemed like I didn't have the energy reserve to push to 197, I was running outside in a flat field and wasn't able to do it. I ran outside the last times when I reached it.

Any ideas or suggestions would be greatly appreciated.

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Jun 30, 2011
On reaching higher heart rates
by: Paul from

Hi Tom,

This is covered in the Project Dragon FAQ's included in your edition of Project Dragon. You can find it in Bonus Book 9, question 11.

"it is harder to get your target heart rate as you get fitter, but it shouldn't take you longer. If you get fitter your heart is capable of more efficient work.

As such doing the same exertion produces a lower heart rate.

In order to get your target then you must do even more work. Hence I have to run 24 k sprints at 15 degree inclines"

In your case Tom, I'd say it's a lack of recovery, take a few days off, and lack of muscular development. You note that your legs were sore - they shouldn't be.

The DFR's are not designed to stimulate muscle growth and should not make you sore or tired. Again this is noted in the PD FAQ's, BB9, Q2. If you're becoming tired and stressing the muscles during the DFR's, it's likely you simply do not have the muscular strength yet to perform the given exercise you are doing. Find something less muscularly stressful to perform additionally take some more time off and give you heart and lungs and chance to grow and develop as you would any other muscle.

All the best,


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