What heart-rate can I get with speed balling?

[Frank15]

I'm a 5k runner and I'd like to change one or two of my slow easy runs (Heartrate zones 2 or 3) with speed balling, My concern is if speeballing will get me too high a heart rate or too low. What heart rate zones would I get with this?

Any advice much appreciated

[Tim]

I'm a 5k runner and I'd like to change one or two of my slow easy runs (Heartrate zones 2 or 3) with speed balling, My concern is if speeballing will get me too high a heart rate or too low. What heart rate zones would I get with this?

Any advice much appreciated

I've done some calorie burn testing with a heart rate monitor. The heart rate can be pretty much anything you want it to be. Punch slow on a smaller bag for lower heart rate, punch fast (and move a lot) on a bigger heavier bag, and you can go really high.

https://www.youtube.com/watch?v=TPs0Xv303RY

[Frank15]

Great video:
not sure I worked it out correctly, for a 81Kg person like me:

560 Kcal in 30 minutes speed balling with 9x6 bag
353 Kcal in 30 min at 6:30 pace (easy jog)
429 Kcal in 30 min at 5:13 pace (5k pace)

This article helped:



It is impractical to attempt to do long, continuous speed bag sets. It just won’t work. Your arms are not built for long sessions of exertion like your legs are. Try to hit a speed bag for 20 mins and you’ll find after 5 mins your shoulders will burn so badly you’ll barely be able to hold your hands up. Your form will be terrible, and the benefit will be little or nothing.

[pinzpirate]

Jim Bradley and other trainers recommend 2-3 minutes on the speed bag in between other exercises for 2-3 minutes with 2 minute breaks every second or third set depending on what the other exercises are and what the goals are I think Tim is right speed bagging is adaptable Obviously most people will do shorter sets in the beginning