[Spartan Race Log #1] Building Stamina | Optimal Training Methods to Improve Cardiopulmonary Function and Endurance

Hello. Thank you for your continued support.

As mentioned in my previous article, I have decided to participate in a Spartan Race, and I will be documenting my progress.

(Previous article ↓)

With about 15 days left, I found myself thinking, "How can I build stamina?", "What kind of training do I need?".

With that in mind, this time I will focus on the race and daily fatigue, covering

・Stamina required for the race and training examples
・Cardiopulmonary function (stamina improvement) and daily fatigue

I will summarize these points briefly.
Whether you are participating in a race or not, knowing about "cardiopulmonary function, stamina," and "training methods" can help you live your daily life more vibrantly, so please learn about them and give them a try!

By the way, I use my "Apple Watch" to measure my cardiopulmonary function.

If you keep reading, you will also learnhow to practice heart rate training using an Apple Watch, which should help you get perfectly prepared for the race.

◼️ What is the true nature of the "stamina" required for a Spartan Race?

A Spartan Race is not just a marathon.
It is a repetition of running, overcoming obstacles, and running again.
In other words, it is a special form of exercise that requires switching between "aerobic" and "anaerobic" states repeatedly.

So, according to my research, what is needed is:

• Speed endurance

• Cardiopulmonary switching tolerance

• Ability to adapt to high intensity

To improve these, daily jogging is not enough.
You need intentional "pushing yourself training".

Even when pushing yourself, just blindly saying "I gave it my all!" is not very effective.
It is more meaningful to approach it with a proper rationale.
That is why "heart rate" is important.

■ What can you actually tell from your "heart rate"?

Heart rate (bpm: beats per minute) is a value that indicates "how hard your body is working right now (exercise intensity)".

In other words,

• High number → Heart pounding = High intensity (load on cardiopulmonary system)

• Low number → Relaxed or low intensity

With an Apple Watch, you can check not only your real-time heart rate but also your average and maximum heart rate during training. By utilizing this, you can see exactly what your current exercise is training.

If that's the case, then as your body works less hard, your sense of fatigue should naturally decrease as well... So, as I prepare for my upcoming race in 15 days, I will also share how my body's sense of fatigue changes before and after I complete training to improve my cardiopulmonary function for the race!

■ Understand zones based on "Maximum Heart Rate"

First, let's find your Maximum Heart Rate (Max HR)!

For example, if you are 25 → your maximum heart rate is approximately 195 bpm.

In other words, with 195 bpm as the maximum value, you can tell how intense your current training is. It is important to choose your training based on your goals, whether it is "improving physical strength" or "burning body fat" through aerobic exercise.

Rather than just doing it blindly, it is more efficient to choose your training menu and intensity while being conscious of these factors.

■ Specific usage examples (25 years old / Max 195)

For example, using your Apple Watch during training:

With that in mind, if you are training for a Spartan Race, it is important to be conscious of these zones ↓

• Focus on Zones 3–4 (70–90%): Train endurance and cardiopulmonary function to keep running for a long time
  

• Include short bursts in Zone 5 (90–100%): Train explosive power with intervals. As for how to structure your training menu: ▶︎ Long-distance running (running for a long time like a marathon) at 140–160 bpm + ▶︎ Hill sprints (like explosive/anaerobic exercise) at 180 bpm. Use these selectively!
  

  
  
  
  
  
  
  
  
  

■ Practice methods and menu planning

Now, I will introduce how I, someone who does strength training regularly, structure my menu for the Spartan Race.

For the next two weeks or so, I plan to push myself by adding this to my regular training menu!

Oh, by the way, I'm also including mountain climbing training once a week, so I'll show you how that goes tomorrow!

■ Make the most of your life through racing!

It's not just about finishing the race!
Rather, I want to use the race as a catalyst to make my life the best it can be. That is what I think.

When I take on a challenge, I am moved by the magnitude of the byproducts.
For example, with a race, it's like: improved physical strength → reduced fatigue → an active daily life.

In this way, taking on challenges makes every day shine!!!

I want to share the wonder of such challenges more closely through writing on note and using social media.

Let's make tomorrow a hot day too, even though the days are truly sweltering!!!