Using a heart rate monitor and working out training zones can seem daunting and confusing at first but it doesn’t need to be with some simple tips below. For more assistance with training to zones specific to you please drop me a message at run@stockportpersonaltraining.com
Purchasing a heart rate monitor
There are many great products on the market that will get the job done. Most models will work great, however I’d recommend getting a watch or GPS device that has a lap function to get the most out of your training. Other functions are helpful, like screen customisation, alerts, and even Wi-Fi for automatic syncing to TrainingPeaks, but not essential. Keep your eye out for product reviews on JM Run Club comparing watches.
Given wrist based monitors are still relatively new to the market I’d always suggesting using a heart rate strap for better accuracy. I have had clients that have tried the wrist-mounted monitors and they have all had issues. Give it a few more years…
Testing and setting zones
Once you’ve purchased a watch the next step is to determine your lactate threshold heart rate (LTHR) with a short test. (You can use 220 minus your age to find a ballpark max heart rate but this method tends to be more accurate.)
This LTHR test is best done by performing a 30-minute time trial by yourself. Treat it as a race, but not a race (!) giving your all for 30-minutes but at 10 minutes into the test, click the lap button on your heart rate monitor. When done, look to see what your average heart rate was for the last 20 minutes. That number is an approximation of your LTHR and a more accurate indication than 220 minus your age.
Treat the above test as a race, which does not mean going all out for the first 10-minutes! Approach it as you would a race aiming to finish like a train in the final stages! The more times you do this test the more accurate your LTHR is likely to become as you will learn to pace yourself better at the start.
Input your value into your TrainingPeaks account, which will automatically work out your zones and also allows you to calculate your heart rate zones for many different endurance sports. For triathletes, it is important to set your threshold for both the bike and run as your zones for each will be slightly different. When you upload your workout, TrainingPeaks will automatically use the zones for that sport.
The next step is to workout your Functional Threshold Pace (FTP) from the test above, this is just your average pace per mile for the 30-minute test. Use a GPS device or measure the distance online using a map recording website such as Good Run Guide. You can then set your threshold pace zones in your TrainingPeaks account.
Once you’ve set up your zones correctly you can then start using your heart rate monitor to start training more specifically in different zones and make sure you’re not running too fast or too slow etc. Training with heart rate can also be used to ensure you are not going too hard on a rest day. See my article on Junk Miles for more information. Many athletes push their recovery days too hard, and then cannot go hard enough during their tough training days. During easy training, set a maximum heart rate, typically zone 1 or mid zone 2, and make sure you do not exceed that level.
Not being able to get into certain zones can be a useful indication that you’re overly tired. If during your intervals you can not get your heart rate into zone 4, that may be an indication of fatigue and you may want to stop the session completely or take a few easy days to recover fully.
Once you have a firm understanding of how training in different heart rate zones will help you improve different aerobic systems, you can move into some more advanced metrics.
Remember that training with a heart rate is a useful exercise but is not everything when it comes to performance. The person with the highest or lowest heart rate does not necessarily win the race. Have fun experimenting with your heart rate but don’t become over reliant on it, as with your pace on your GPS watch. This can suck the fun out of running.
As a guide I always find wearing a heart rate for a tempo session worthwhile. Once you have an understanding of feeling and paces on easy runs you don’t necessarily have to use your heart rate monitor on every run.
