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 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: - 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
- Maximum heart rate is "sport specific“
- Subtract 5 beats for cycling
- Subtract 11 beats for swimming
HRMAX = 220 – age (males)
HRMAX = 226 – age (females) Another way to calculate your HR is to visit the following site: http://www.runnersweb.com/running/hr_calculator_new.html 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 has a degree in Corporate Fitness with an emphasis in Cardiac Rehabilitation and a minor in Sports Medicine. She 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
This e-mail address is being protected from spambots. You need JavaScript enabled to view it
This e-mail address is being protected from spam bots, you need JavaScript enabled to view it or visit www.tri-umph.us.
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