I just got a heart rate monitor, now what?

Step 1: Obtain HRM

Step 2: Put it on

Step 3: ???

Step 4: Profit!!!

find your max before even attempting to train with it.

There are two basic ways to get the proper training zones.

The most common is probably to try to establish your max HR, and base your training zones off that. In my experience, this is pretty tough, and unreliable. The few times I've attempted this, I got nowhere NEAR the max readings I later saw at the end of 5k races.

The method I prefer is desribed in the link below. It uses your lactate threshold HR to establish your training zones. After several years of d*cking around with and questioning the results of the Max HR methods (and discovering in races that the max I was using wasn't really my max), I found Joe Friel's method. IMO, it is the way to go. Very reliable and repeatable.

Read this:

http://www.joefrielsblog.com/2010/05/quick-guide-to-training-with-heart-rate-power-and-pace.html

Zone 1: recovery & easy distance runs

Zone 2: moderate intensity endurance

Zone 3: tempos & Marathon-pace runs

Zone 4 & 5a: threshold

Zone 5b: VO2max intervals - go by pace rather than HR since HR takes so long to elevate.

Or, this is another approach to endurance training using HR:

http://philmaffetone.com/180formula.cfm

. This one will get you going immediately until you have a chance to run a race or time trial to try the Friel method. Simple age-based formula.

If you try this one, and find it very difficult to keep your heart rate below the M.A.F. heart rate limit... don't quit! This would be your DREAM situation because it means that you have a TON of opportunity to improve in the long run if you put in the time to develop your aerobic system properly.

Good luck.

break 12:30 for 5k

Find your max

Find your resting

Use this website to figure your zones.

http://www.marathonguide.com/FitnessCalcs/HeartRate2calc.cfm

Your max by the way is not 220 - age. You're going to have do a hard workout and see where your max heart rate is.

Check the web. There are plenty of sites that tell you various ways to do this.

Here's an article on heart rate training for runners you might want to check out: http://fullstriderunning.com/2012/02/heart-rate-training-for-runners/

Pretty good book on heart rate training:

http://www.humankinetics.com/products/all-products/heart-rate-training

Subject: RE: I just got a heart rate monitor, now what?

Throw it in the trash. The Africans do not use them because they run a ton of mileage so they know their bodies well enough that they do not need to rely on a computer to tell them if they are running too fast or too slow.

Just run more and you will figure it out on your own.

Um.... monitor your heart?

use it when you run out of toilet paper. hahahahaha. okay i'll stop ruining LR now.

Read this:

http://www.angio.net/personal/run/hadd.pdf