Heart Rate Monitor Training

1
Heart Rate Monitor Training

• Galway Triathlon Club Info Series

2
Fitness versus Fatigue

• How to determine fitness?
• How does the body fatigue?
• Accumulation of lactic acid in muscles and blood.
• Depletion of carb-based fuel stored in muscles
  (glycogen) and blood (glucose)
• Failure of muscles mechanisms
• Lactate threshold?

3
Intensity

• How to determine?
• Pace.
• Perceived Exertion (RPE)
• Power.
• Heart Rate.
• Check resting zones.
• What is HR?
• Why use HR? used since the 1980s as a form of
  determining training load.

4
Intensity Zones
5
Heart Rate Monitors

• A heart rate monitor is a very valuable tool for
  the endurance athlete.
• It provides essential real-time feedback on how
  your body is performing.
• For the new athlete, it can act as a work
  limiter, placing a limit on how hard you work so
  that you avoid injury and overtraining.
• For the more experienced athlete, it can be used
  to train with greater refinement.

6
Heart Rate Range

• Resting Heart rate
• Taken at rest, usually when you wake up in the
  morning (before getting out of bed). Often a good
  indicator of the body feeling under stress.
• Maximum Heart rate
• Very difficult to determine!
• Range Max Resting (very individual)

7
Determine Zones?

• Age-adjusted method
• 220 age MHR
• Karvonen
• (MHR-RHR x intensity)RHRTraining zone.
• Maffetone
• 180-age (-10 beats if unfit) (-5 if workout ½ a
  week) (5 if experienced)
• Training Bible Zones- Friels method LTHR.

8
LTHR Testing

• Near the start of your training, you should do
  some testing to determine your Lactate Threshold
  Heart Rate (LTHR). You then use this LTHR to
  determine your training zones (LT _at_ 90 of max).
• Run/Bike 30min TT (avg HR for last 20mins)
• Swim pace better indicator (1000m TT)

9
HRM Issues

• Pace/Speed
• Perceived Exertion
• External Stresses increased resting HR
• Cardiac Drift
• Let the HRM guide you but dont be a slave to
  its output!