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From: Paul Shields
Category: General
Date: 3/14/98
Time: 5:09:06 PM
Remote Name: 203.59.55.91
Bernd,
A heart rate monitor is a very useful addition for any self coached runner. It is planned in RunCoach (as you can see in the beta) to provide some heart rate guidelines. Until this happens I can give you some general tips.
Max Heart Rate
There are many simple formulas to determine Max heart rate but they all to a greater or lesser extend predict only for the average. 220 - age is reasonable enough until you can get it tested. A maximal test can be hard going so most people suggest you get supervised. One way of doing it is at an interval session where after warming up you do 2 x 2 min maximal runs with a 1 min rest in between. The max pulse registered on the HRM will be close to your max.
The HRM
It is also important to know your lactate threshold but in the first instance your maximum should be sufficient. Now that you have your maximum how do you use that with the HRM? The best feature in the HRM is the high and low alarms. On an easy or long day set the high alarm and when it goes off slow down. On a hard, threshold or interval day set the low alarm and when it goes off speed up. Let the HRM be your coach.
Intensity
Guidelines for each type of day are quite general but here is a guide.
Easy, Long - 60%-70% MHR
Threshold - 75%-85% MHR
Intervals - 85%-95% MHR work (drop to 70% rest)
Work out the % using the following formula
Pulse = Resting Pulse + % x (MHR - Resting)
The resting pulse is usually taken in the morning after you awaken.
Hope the above helps. Remember to run sometimes without the monitor and just have fun.
Regards
Paul
RunCoach - 1998 Index - 1999 Index - Discussions - Calculators - Tips