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)

Zones

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.