Heart Rate Monitor Training

How do you improve overall endurance and fitness levels? Become one of the best in your running category? Want to beat your friends and colleagues at a set distance? Then look no further and enter the world of heart rate monitor (HRM) training.

It is quite common these days to find a number of heart rate monitors on the open market, for a reasonable price in many sports retailers. One of the best monitors I've used is the Polar series, which you can set to display average heart rate, lap times, upper and lower alarms and various training zones within the unit.

I have been using heart rate monitors for many years, and have found them invaluable, when embarking upon higher levels of training. The monitor trains yourself to become more focused, on the task in hand. As your training run progresses, you can see the effects it has on your heart, as the figure displayed wavers between high and low readings. It is also a good indication of how much effort your are actually putting into the training itself. I have learn't that any training run, that doesn't increase the levels of lactic acid in your body, is no training at all! I have found over the years, that running along at 6mph, is not exactly going to prepare yourself for running at 9mph during race conditions. This is certainly something, that you have to train yourself to do, so on race day, the speed is natural, and you are not struggling trying to keep up with your fellow runners/cyclists.

During my experiences of racing, I have also encountered cardiac drift many times over, and sometimes it can seem like your not putting any effort into the race at all. This is mainly due to the fact that your body is tired and wants to rest. Many times, I have started off in half-marathons trying to keep to my heart rate at 170 bpm, but as the race progresses, especially towards the end, I find that my heart rate begins to increase by five or ten beats per minute,even though I may be running at the same speed. This is known as cardiac drift.

Cardiac drift occurs when, the heart rate begins to increase towards the end of a race or a long training run. At the beginning of a race, you might be keeping your heart rate to around 155 bpm, and feeling really good. However, towards the end of the race you are becoming more fatigued, and your body wants to rest. It is at this point, the levels of lactic acid in your body will start to increase, and as a result you may experience, depending on your level of fitness, cardiac drift towards the end of the run. The 155 bpm that you were running at, has now become 161 bpm, although you are still running at the same pace.

It is essential that you train yourself well, to avoid becoming too tired during a race. A lot of my training sessions are run at 160 bpm, and can last anything from 20 to 45 minutes. During these sessions, it is important to maintain the correct posture for your chosen sport, and also, to train your body to accept higher levels of lactic acid, and increase your lactate threshold (LT) level.

Your LT level determines at what point in a race you cannot physically, push any harder and your legs begin to give way. It is at this point where, there is an immense build up of lactate acid in your legs, and your body cannot cope with it. This is where lactate threshold runs, or, tempo runs are common place, and should be regularly trained. For example, running distances of 6-8 miles are quite common, in order to train your body to adapt to racing conditions.

One of the better ways of training your LT level, is to enter a 5k running race. As the race is only short, you will be forced to run a lot faster than you are used to. At least a couple of these races, should be completed prior to entering any other race distances.

The resting pulse is a good indication of how fit you are. I know from experience, that the more you train, the lower the resting pulse becomes. Through my early teens, my resting pulse was around 48 beats per minute, and quite regularly reaching 184 bpm during racing. This was detriment to the fact, of high intensity training using a heart rate monitor.

If you are using a heart rate monitor, or following any kind of high intensity schedule, it is essentially important to take adequate rest between training sessions. Your body needs time to adapt, to the new training load, and to recover for the next days training sessions. As a general rule, if your morning resting pulse is 10-15 beats per minute above your normal, resting pulse, this is a good indication that you have not fully recovered from the previous days training. If this is the case, you are probably better training at a lower intensity level at level 1 or level 2, in order for your body to fully recover.

You should use the formula 220 minus your age, to give you a predicted max heart rate reading, and then use the percentages below to work out your actual training levels.

Level 1 (60% of max heart rate)

This level is known as recovery. Heart rates within this level, range from 90 - 120 bpm. Normally, a day after racing you would use this level to ease the lactic acid out of your legs, and perhaps only running two or three miles. Nothing much really happens here, unless you want it to!

Level 2 (70% of max heart rate)

Level 2 training is used for long endurance runs, and generally heart rates of 120-140 bpm are recorded. At this level you would complete long endurance runs, typically of 10 miles or longer. This training helps to increase endurance and stamina.

Level 3(80% of max heart rate)

Level 3 training is where a majority of high quality runs are done. Heart rates of 140-160 are normally recorded. 75% of all training is done at this level, if you want to improve speed endurance and stamina. Typically shorter runs of 4-10 miles are completed, depending upon your levels of fitness.

Level 4 (90% of max heart rate)

Anything above this level, is classed as a high intensity workout. This level of training, is highly specialise, where a lot of interval, speed training takes place. Heart rates of 160-180 bpm are quite common here.

Level 5 (100% of max heart rate)

This is known as red lining. Heart rates above 180 bpm are typical. Distances covered under these conditions, are for sprint training only, and last anything from 30 seconds to 2 minutes. If you use this level, you must allow 48 hours recovery before attempting any other training sessions.

Below is a sample training programme using the recommended heart rates:

1. 40 minutes of variable intensity between 60-85% MHR (Maximum Heart Rate). Higher intensity periods close to 85%. Use 5 minute intervals.
2. Steady run/cycling for 45-60 minutes at 65-70% MHR. To be done on flat road sections or on a treadmill.
3. Run/Cycle for 30 minutes, with a 1.5% gradient. Run/Cycle at 75%-80% MHR for 15 minutes, and then, recover the last 15 minutes at 65%-70%.
4. Rest
5. Run/Cycle outside or on trainer/treadmill for 30-45 minutes at a 70%-75% MHR.
6. Rest
7. Club training run/cycle with varying intensities between 60%-85% MHR. This should last 1-2 hours, including speed and hill intervals, and time trials of 3 miles.

Good luck with your training!