Heart rate monitors should be used to gauge your training. The ultimate goal is to be able to run longer and faster with a lower heart rate. Keep track of your results, and see the progress.
A heart rate monitor:
A heart rate monitor:
- Is your own personal coach, bringing objectivity to your training program
- Can keep you from training too hard
- Is a way to assess your fitness level and if you are over training (elevated resting heart rate)
- Is a way to determine if you are training toward your goals (getting fitter)
- Is a link between the mind and the heart.
General equations for heart rate
HRMAX = 220 – age (males)
HRMAX = 226 – age (females)
Zones
- Maximum heart rate is "sport specific“
- Subtract 5 beats for cycling
- Subtract 11 beats for swimming
HRMAX = 220 – age (males)
HRMAX = 226 – age (females)
Zones
| Zone 1 | Zone 2 | Zone 3 | Zone 4 | Zone 5 |
| Recovery | Endurance | Aerobic | Threshold | Redline |
| 50-60% | 60-70% | 70-80% | 80-90% | 90-100% |
Zone 1
Recovery – easiest workouts
Zone 2
Endurance – ability to talk
Zone 3
Intensive/ endurance – Aerobic
Zone 4
Threshold – increases lactate tolerance and remove lactate from the muscles
Zone 5
Redline – Anaerobic (finish line push)
Kate Schnatterbeck, founder of Tri-umph, Inc. has specialized in athletic training, personal and multisport training and has been training and educating athletes for over 16 years. Kate is a Nationally Certified Athletic Trainer, USA Triathlon Certified Coach, American Swimming Coaches Association certified, Schwinn instructor and previously coached NCAA swimming. Contact Kate for more information at info@tri-umph.us or visit www.tri-umph.us.