Using your Heart Rate Monitor to Run in your Target Heart Rate Zone - part 1

It’s time to banish that old belief amongst the running world that “the faster the better”. What we now know is that to reach your running goals you must train at the right intensity. And to train at the right intensity, we need to follow our heart rate and follow a proper training program with a proper mix of speed or interval workouts, tempo runs and recovery or long runs.

What this means is that you need to train at the right intensity. The way to determine the proper intensity is to make sure that your target heart rate is in the proper zone in relation to your maximum heart rate. Simple science???

Let’s have a look at determining your maximum heart rate.

The first, most important piece of the puzzle, is finding your maximum heart rate. There are many schools of thought on this one and probably the one that we hear about most and that has been around for years is:

Maximum Heart Rate (MHR) = 220 – “your age” (for a 40 year old this would be 220 – 40 = 180, making 180 beats per minute your MHR)

However, Runner’s World has developed a more reliable method, which seems to be more accurate for most runners. It is:

For runners under 40: MHR = 208 – (.7 x your age)

For runners 40 and over MHR = 205 – (.5 x your age)

You could also use the field test which is even a more accurate indication of your MHR. Wearing a heart rate monitor, and making sure that you are well hydrated, first do a proper warm up run. Then at a track or a fairly steep hill run hard for 2-3 minutes. Repeat this 2 more times trying to push yourself harder each time. On the third and last repeat, push yourself like you are going for the gold. Immediately after the last repeat, check your heart rate and this number should be a good indication of your maximum heart rate.

With this information, you can now figure out what your target heart rate should be for your desired workout.

About the Author:

Jacquie Barry is a successful freelance writer and the publisher of http://www.online-running-gear.com. Jacquie has enjoyed running for the past 26 years and has successfully completed many marathons and triathlons including Ironman Canada.