Subject: RE: my first heart rate monitor Congrats on moving a step up on training. I am new to tri's but have been training with a monitor for 8 year for my marathon and ultra races. It is a great tool in all aspects of your training. On your easy day, WEAR it. 90% of the time you are not going as easy as you think. Use it to SLOOOOW you down. You have 3 phases of HR training.
#1- endurance 60-70% MHR This is for long runs and easy days. #2- Strength 75-85% MHR This is cycling and running hills, pace running. #3 is interval 93%MHR cycling,running, swimming.
You need to find your RHR (resting heart rate ) to be more accurate in your zones. Take your pulse while just waking up in the morning. Laying on the bed. DO NOT get out of bed yet. Do this for a week and take the average. That will be your resting heart rate. My RHR is 48. Karvonen formula Take 220- age=MHR- RHR=HRR (heart rate reserve )HRRx.85+RHR=85%HR MAX example is 220-45= 175-48=127x.85=108+48=156. 85% of my MHR training is at 156 BPM I hope this helps you and your training. Good Luck!!! |