How To Train With A Heart Rate Monitor | Running Tips For Triathletes

How To Train With A Heart Rate Monitor | Running Tips For Triathletes

(techno music) – Using heart rate for
training isn’t something new, but it is surprising,
the number of people that don’t know how to use it
effectively or use it at all. Now I’ll be honest, for
a lot of my pro career, I didn’t use heart rate at all, and in the final few
years I did, and I really began to see the value in it. – Now the old-school way
to take your heart rate was to use two fingers to find your pulse on the side of your neck. You could only do this
at the end of each rep, so it’s great, but now we
can use devices like these where we can take our
heart rate continuously. So today I’m using a heart rate belt that’s linked to my watch. Personally, I find the chest
straps the most reliable sensor but do make sure you moisten
the inside of the strap to get the best reading. The heart rate is a clear
and solid indicator of how hard the body is
working, and you can’t really argue with that figure. For instance, if you try
pushing too hard, for too long, you will crumble. So it’s important that
you work to your zones. Now you’re probably
wondering what are zones. Hitting your zone means
falling within a particular percentage of your maximum heart rate. Each zone has a different training effect, so you can make your sessions
more specific and effective. – [Mark voiceover] To
calculate these zones, avoid using the old 220
minus your age trick. This is an old myth for working
out your maximum heart rate. But unfortunately, it’s just
not precise enough for this. So I would recommend doing a
30 minute running time trial. Warm up as you normally
would, and then set out for 30 minutes as hard as you can. Treat is as a race to really get the most out of yourself. – Make sure you record
your heart rate for the full 30 minutes, and then take the average from the final 20. The reason we discard the first 10, is it takes your heart
rate awhile to rise. Now this number, will give you your lactate
threshold heart rate, LTHR. And you can then input this
value, into many online calculators and that will give you, your own training zones. – Now, when you head out for a run, you can just have your heart
rate displayed on your watch, and know exactly what range
you need to stay within. I actually used to find that
I would work a little bit too hard on some sessions. And not really get the
training benefit needed, whereas now, I can just
check every-so-often, and it’s actually meant
I’ve got more out of myself in the long run. Heart rate is also a really useful tool if you’re running on differing terrain. Say you were to hit a hill,
you might want to monitor your heart rate rather than your speed, to make sure that you don’t dig too deep, or run out of gas too soon. – By now you should have
a better understanding of just how important
heart rate can be when training for triathlon. And if you want to find
more videos from GTN remember you can subscribe for free, by clicking on the globe. And if you want to watch a video on lamp post interval
training, just click here. – And to see our indoor
versus outdoor running video, just click down here.

54 thoughts on “How To Train With A Heart Rate Monitor | Running Tips For Triathletes

  1. that's why i think training to heart rate is daft, you even said it yourself.. 'it takes your heart rate a few minutes to rise'. Well if I'm doing 1 minute intervals then my heart rate monitor is going to take 30 seconds to rise to the particular heart rate zone. So technically you're only doing a 30 second interval in zone 4 (for example) and the first 30 you're in zone 1/2/3 as it is increasing. In my training I used the 2 mile VDOT run test (basically 2 miles flat out), and work from pace zones rather than HR zones.

  2. Nice one! Just started training by HR myself, after picking up an endurance training book that heavily emphasizes the technique. The one thing I'll add is that unlike power measured on the bike, your HR lags your current effort level, as Heather mentioned. It is important to use HR as a guide for many steady endurance and tempo pace efforts to learn what they feel like, so when you get to that big hill in a race you can run by feel for the first minute (as opposed to hammering away because your heart rate is still low).

  3. great video! glad the zones were explained and how to use them. Mark what happens if I hit a lampost during my lampost training?? 🙂

  4. When I first started running I found the HR monitor so useful for getting to know my body and what it can do, and then use it to gauge my tempo and long runs. It's not much use for intervals shorter than 5 minutes or so, but intervals are more fun when your effort gauge is how close you are to vomiting 😉

  5. for that 30min as hard as you can to find you max heartrate, is that as hard as you can, with or without throwing up? 😉

    EDIT: in the following of my comment on yesterdays video, it is something I should know :p 😉

  6. I can't keep the chest strap heart rate monitor in place when running. I have a heart rate monitor in my watch but I have read the scientific papers on these about how they aren't as accurate. Do you have any advice? It might just be my body shape (more of a V back thanks to years of swimming) and the chest strap may never work for me.

  7. Would have liked if the video was a bit longer and you could discuss more about zone training itself-how often we should be training in certain zones etc. Maybe you could go into more detail in a later video?

  8. More videos like this please!
    Manufacturers suggest moistening the electrodes, so the reading could be accurate from the start. But for training with warmup…. 0:49 no need in wasting drinking water, it will be moist during the warm-up. Just don't forger to wash it after training.

  9. Great topic, but found the video a bit too short and too general. Would have appreciated a bit more explanation regarding the zones and why it is so important

  10. Would you consider doing a video on running with power? I've been using a Stryd pod for a while now and it's been really good for dialling the efforts in.

    Loving the channel by the way!

  11. Well made video thanks :), not directly related but I have 2 questions- do you guys have any plans to cover any off road triathlon stuff and how do you feel about the benefits of hypoxic training and its impact it can have on all 3 disciplines?

  12. Heatrate was a massive help when I started running, especially prevents your from running too hard/too fast. Now I tend to use feel first then HR , and race without HR, or only fort first 1-2 kilometers. A 1500m / 1 mile run is a very good indicator of your max heart rate + your max aerobic speed, it is a hard effort but tells you so much about your physical + mental shape, should not be skipped. A 10K is good for well, your 30 min-1 hour max speed. And for "slow speed" training I use a very old non-tech method: run with your mouth shut, inhaling/exhaling only thru your nose.

  13. I was thinking of getting a multisport watch with an optical HR monitor but reviews say they are pretty unreliable. The one thing about HR is there are lots of variables that can affect it, caffeine, sleep ect…

  14. Hi guys I run to train for a mandatory fitness test. Essentially it's running 2.4km as fast as possible. Will heart rate still be useful and how? Cheers

  15. Great video but it doesn't tell us much how you train in the different zone and what are the benefits of each zone. It would be good to elaborate a little bit on this with some training session ideas as well. It's also an overall comment of your other videos as I feel they are sometimes a bit too short and just covering the surface without getting in details which could be a big benefit for us!
    Great job Heather for your race last Saturday! Big inspiration!

  16. Actually, if never trained before person attempt to run as hard as he/she can for 30 min (to estimate LTHR) – it can lead to fatal outcome…Remember, your viewers can be complete beginners with LTHR at transition from walking to jogging, and such advices can affect their health. o_O

  17. For myself zones calculated with "220 minus your age" are pretty close to VO2 lab tests and I still advise it to others at least in the beginning of the training program. The reason is simple – it can be quite dangerous for someone without a proper athletic background (or aerobic base, at least) to operate 30min with such high intensity.

  18. Heart rate is extremely variable based on fatigue, caffeine levels, stress levels, etc- so it is important to not get over obsessed with the numbers on the HRM day to day. Just because you have a higher HR one run at the same pace doesn't necessarily mean you're less fit. Your subjective effort should be used in combination with HRM as well for best results. But it is still a great guide and a valuable training tool!

  19. Thanks for the video!
    Are the Zones going to be different if I calculate them doing an FTP test on a bike? or are they always going tone the same, no matter the sport?

  20. sir I practice for 5km but I'm new and now after 3km run ..I cannot moves my legs uppward …I try very hard continue my run ..but I can't …my legs not going forward after 3 km run help me plzzz

  21. I have a question about HR, i'm 40 years old, start running about 3 years ago, why my HR max only 158? , I saw a lot people can reach ,170,180, if my HR reach 158, i have to stop or walk,

  22. Heart rate is a fantastic way to train. If you're a purist. How about those who like coffee. Or those who smoke. Heart rate is greatly affected

  23. little vague on how you 'use' heart rate in your training schedule. I'm doing the MAF test at the moment and finding that although I'm running at almost a minute slower than i used to, my pace is increasing and my heart rate is staying low.

  24. Great explanation but the bit that really is and important is what to do once you have the average heart rate from the 30min run. Which ofvthe Zones structures to use (I've heard there are 5,6 & 7) and then which zones do what in training. You began well but it is half done and not even a mention about this at end or other vid that continues – part 2. Come on guys – if you're going to talk about training with heart rate then do a complete job, not explain a part of it then ignore the actual training side which is super useful.

  25. hello hope you will help me.i am 52 year old man but an absolute beginner as far as running is concerned. I am fat so i am trying to lose weight.i bought a Huawei watch and when i run it shows my heart rate between 160 and 210 i feel like i need to stop so i slow down.what does this mean if i reach such a high it dangerous, it only lasts a short time, and i continue running.the high number can happen anytime during my 10km run.i really hope you can help me.thank you.David

  26. My age is 25 year.220 -25= 195 my max heart rate.i am distance runner.i run 10km sub 38 min.i want to improve my 10 km sub 35 is there any training plans pls….gtn.weekly I run 150 kms+ easy and tempo running and 5*1km under 3:40 min.pls help me I am want to improve my 10 kms under 35 min.pls..

  27. It would really help if when you use gadgets in your videos you'd link the specific device in the description

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