Tri Training Tips: Advantages of Using a Heart Rate Monitor

Tri Training Tips is a weekly web feature to help USAT members take their training to the next level. A new training tip will be posted every Thursday, so check this page weekly.  

The Advantages of a Using Heart Rate Monitors
By Kate Schnatterbeck, USAT Certified Coach

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 info@tri-umph.us or visit www.tri-umph.us.

USAT Certified Coaches: To submit a training tip, e-mail us and put "Tri Training Tips" in the subject line.

Tags: Training