As quoted below I do believe HR is very individual. Having said that my own HR seems to fall in line with the MAF formula pretty well. I'm pretty far out of my swim lane on the minutia of heart training in general. My conclusions have come from reading, personal experience and experimentation. If you want better performance for BJJ you could probably kick it up a notch and as I said 'experiment ' with what works for you. LSD 2-3 times a week would be my recommendation as well. But again you'll have to figure out what works for you.
I've been trying to add some LSD work into my program and it's been difficult.
@MikeTheBear helped me on Kenneth J's Warrior Conditioning snatch protocol and I've been experimenting with it as a means of LSD work that I could do 'in house' so to speak. I can't stand to sit on my rear end riding a bike and don't have a rower.
First I tried 16k snatches, 7 every 30 seconds and made it to 10 minutes. My HR was hitting 155 and I was afraid to push it too much too soon so I backed off as my MAF is 121 and the Polar calculated HRM is 161.
Yesterday I used a 12k bell and went for 30 minutes. My HR hung in mostly around 145-150 and after an initial urge to mouth breath in recovery I settled into a nice groove and was able to nose breath throughout. I'll keep doing this 2-3 times per week and save the data. I should see the HR drop as the sessions go by. I can't wait to see a nice steady flat pattern develop. Very cool stuff for sure.
My MAF and the Polar calculated ranges seem to fit nicely for me so far..
RPE = Rate of perceived effort? Thanks[/
Yes, RPE is rate of perceived exertion. Id have to "guess" your MAF HR is higher than 121bpm, IMHO. You can track HR with a true "deepening" of breathe. I can run all day at 143-146bpm in the high 7min pace and talk at full conversation output. once HR goes >~151-152bpm my pure nose breathing stops and I have to take shorter talking bouts to get more mouth breathing accomplished.