Using your Heart Rate Monitor to Run in your Target Zone (part 2)
Using a Heart Rate Monitor takes the guesswork out of your runs. A heart monitor gives you permission to run slower but also tells you when you are not running hard enough. We determined your maximum heart rate in Using your Heart Monitor to Run in your Target Zone (part 1). Another useful piece of the puzzle in determining your target rate is your resting heart rate (RHR). This is much easier to figure out than your Maximum Heart Rate (MHR). All you need to do is remember to leave your heart monitor on your night stand before you go to bed and then first thing in the morning, without moving around too much, put it on and alas you have your RHR. Do this for a week or so to get a good indication of your true RHR. As you monitor your RHR, you will probably see days that your heart rate is higher than normal. This can be a result of many things, one of which is over-training. This is useful information because then you would know to back off your workout and take a rest day or workout in your recovery zone instead of doing intervals or pushing yourself too hard.
The heart rate zones that you want to target will be dependent of the intensity of the workout that you are trying to achieve. Familiar workouts and their target heart rate zones are:
Recovery, Long or Easy Runs.........................................65%-75%
Tempo runs................................................................87%-92%
Interval Repeats (shorter bursts of speed during your run)..95%-100%
These are percentages of your MHR. You could also construct different target zones depending on the workout that you are trying to achieve.
A measurable advantage of training with a heart monitor is the ability to track your improvement. If you consistently run at a rate of 9 minutes per mile with an average heart rate of 145 beats per minute, as you improve your heart rate will lower for that same 9 minute mile. So instead of training at a pace of 9 minutes per mile, instead you train at an average of 145 beats per minute. You will then constantly be working your aerobic ability and will eventually be training at a faster rate then a 9 minute mile.
For those that are new to heart monitors , it is a good idea to have an observation period, where you just monitor your runs, how you feel and what your heart rate is, also taking into consideration what your RHR was that morning. Pay attention to your body, set realistic goals and heart monitors can be the greatest asset to any athletes training schedule.
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 20 years and has successfully completed
many marathons and triathlons including Ironman Canada.
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