Training With Heart Rate Monitors (HRM)

Hi Supa,

I recently bought the Polar RS200, and am also new to training with a HRM. Not sure about the 100, but mine has 5 sport zones, and the OwnZone, which is basically what it feels is my optimal training zone.

I wear mine for running and cycling for now. I am currently following the Olympic 2x 20 week training program on BT. I typically run at a 'race pace' for my shorter runs, then for my longer runs, I slow it right down, and even walk part of it to try to stay in my own zone. My OwnZone is 60-77% of my max. So, for the cycling, I just try to stay in that zone most of the time.

For me, and many others I have read about online, it is quite an adjustment at first. I am quite a slow runner anyway, but really need to slow down to a 14+min/mile in order stay in my OwnZone. Over time, this has improved slightly. I have 5 months until my first Olympic tri.

I'm not an expert, but I have been working on this for a while.  Here's what I've learned.  Experts, please correct me where wrong!

1.  You first need to determine your HR zones.  My method has been to use the field test protocols here on BT (they are similar to published protocols that you'll see elsewhere).  It is important to do the tests correctly, which means you might have to do them more than once (not on the same day!).  My first time, I went out too hard on the run test and flamed out before the end.  I then used Friel's definitions of zones from there.  This will give you 5 zones (with zone 5 broken up into three sub-zones).  There are other definitions -- the ones I've seen are all sufficiently similar that it probably makes little difference which ones you use.

2.  I have never used a HRM for anything other than to show me my HR.  I don't program zones into it, set alarms, or any such.  The reason is that I've found that my zones are a bit flexible.  For example, on a very hot day (= every day right now, here) the lower zones especially are bumped up a bit.  (Why do I believe this?  See #3.)  Also, I will experience 'drift' in longer workouts -- it starts to happen to me after around an hour on the run, and around 2 hours on the bike, depending on how hard I'm working, the temperature, and how well I'm hydrating and taking in nutrition.

3.  I've been working at this for several months, and still feel that I have a lot to learn.  You can't use the HRM as an excuse not to listen to your body.  I pay close attention to how I'm feeling at various 'zones'.  Over time, this allows me to detect things like heat-induced shift of zones and drift.  (Yes, I realize that you RPE fans out there will think this all very ironic.  I do what I want to do.  I think it helps me.  I don't deny your right to do what you want to do.)

4.  Given the above, you still need to know when to train in which zone, and why you are doing that (unless you are lucky enough to have a coach).

Well said, Experior.

This is exactly what you should do to start. The field tests are very important. The other thing is to not be a complete slave to the "zones". There is as lot of variability you can't account for and our bodies are not aerobic/anerobic on/off switches. The energy systems we train and use are fluid and dynamic. That's not to say if you are doing an "easy" run, whatever HR range for you that might be, you should ignore it and hammer up hills, just use it as a good guide line. As such, having multiple zone settings isn't really important. Just look at the watch now and then if you are feeling you are going too slow or fast and adjust your pace accordingly. I find my HR monitor at the end of the day tells me two things: I am going too easy or I am going to hard for that specific workout.

Have fun with it, it can be a great training tool and a way to quantify your improvements as an aerobic machine over time.

Edited by bryancd 2009-06-29 7:10 PM

So do you guys set that little alarm thing that goes off if you go above or below a certain heart rate?

Do you just check your watch every say 5 mins during a workout and if your 20 beats below or above what you should be doing you speed up or slow down?

When I trained with a HRM I would periodically just glance at my watch to see where I was; after a month or so of regular use, I could usually give you my HR +/-2bpm.

However, if you are off by 20bpm, you are going to know it long before you ever look at the HRM.

Shane

Generally agree with  Experior and bryancd.

I, too, have a 1 zone watch. I bought the very cheapest polar there was back in 2002 to get used to basic HR training.

As for the alarm, I generally set it to the top of the zone that I am going to train in.  If I am on a recovery run, set it for that. If I am on a sub threshold run, set it for that. I will exceed that on hills but the alarm serves as a reminder to back it off once I get back to the flats.

After you work out a bunch with it you'll probably be able to guess your HR fairly accurately based on what your body is telling you. 

I use my hrm for aerobic workouts, or base type training. I use my gut (as in, "do you have the guts?") for intervals. I use the hrm in long races only as the race needs to stay aerobic and in control. sprint and oly are whatever I can throw at the course.

Totally Agree with Experior and Bryan. Was only a runner before this year and trained by RPE and performances. Best 1/2 Mary was 1:45 San Antonio RNR and best Mary 3:49 2009 PF Changs in Phoenix (not bad for 220# at the times) Met a coach here in Phoenix to train this yr for triathlons. 1st thing we did was scrap my previous plan and est HR zones. We use #s determined from VO2 but a field test has been well studied. My first runs in my zone (25 - 15 beats below my AT or anaerobic threshold) were at a frustrating 10:15 pace. I followed coaching to the letter and now my long runs freq are about 8:15 with the lower HR zones.

Depending on how I am recovering my paces vary but hard to argue with the plan. I raced first two Olys this last month according to our HR plan and was very happy with how it worked out on race day. Yes, I race at the AT but I was well prepared for a newby.

Joe Friel has good resources you can follow for support.  Check out Total Heart Rate Training. It is pretty easy to follow.

Good luck.

How would you set the right zone for races? Or bike/run bricks also? Because cycling and running have different max heart rates and therefore training zones don't they?

Or do you just do the same sort of thing and just check it every so often and speed up/slow down as a result of checking it?

Please read this article.  Also you will need to correlate Rate of Perceived Effort (RPE) with your HR training zones.  Weather (heat & humidity), bit dehydrated, etc will cause your HR to increase but you may feel fine RPE wise.

For races, I don't use a HRM anymore, used it 2 or 3 times. During my one and only HIM to keep me in check on the bike but ignored it on the run as it was hot.  In fact I really only use it in our FL winter months when its cooler as it gives me better feedback to gauge my RPE.

Don't get me wrong, HRM is a good tool to use to learn how train.  One of the problems I had, as many other beginners do too, was that I was not judging my RPE correctly, what I thought was a 4-5 was more like a 6-7 and I was stuck on my running.  Once I learned how to run longer in the correct zones my fitness quickly increased.

I did not wear mine for my sprints or Oly.  The sprints are just all-out efforts, at least in theory.  The Oly is close to that.  Otherwise, yes, I'd just check it from time to time.  No need to set anything -- just know the rough HR you want to be at for each activity.