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How do I use my heart rate monitor to measure my fitness?

Posted 13 January 2008

As a coach, I gather data on each client or athlete. This data provides “point in time” information — a benchmark. When you compare your benchmarks over time, you can track your fitness.

Try this simple “recovery” benchmark:

Designate a favorite workout (walk, run, cycle, hike, elliptical workout, etc.). Wear your heart rate monitor and select a heart rate that you want to maintain throughout the workout. After the cardio portion of the workout, measure your recovery heart rate for 2 minutes.

Recovery heart rate difference = heart rate after workout – heart rate after 2 minutes

Repeat this workout in one month at the same heart rate. Did the recovery heart rate difference increase? If so, you are getting fitter. Did the recovery heart rate difference decrease? If so, your training plan may need to change. Larger recovery heart rate differences usually indicate your fitness is improving.

Alinda Perrine, O.D., M.P.H.
© 2007 ZoneX™ Sensible Heart Rate Training

Comments

  1. I am an avid runner who recently ran my first Marathon. I incountered serious fatigue afterwards for at least a month. I signed up for another Marathon but want to train smarter. I have never used a heartrate monitor. What do you recomend as starting numbers and how to figure out you best heartrate per training. I’m clueless?!

    Stephanie Demsar ~ Jan 29, 01:00 PM

  2. Stephanie,
    Congratulations on your first marathon. You are correct, you need a better training plan for your next marathon. Serious fatigue lasting more than 2 weeks after the marathon is an indication that you may have over-trained; ran the race too fast for your fitness condition; did not have the appropriate rest days or weeks prior to the event; lacked proper nutrition before, during, or after the event or a combination of the aforementioned.

    A heart rate monitor and a heart rate training plan would truly benefit you. For marathon training, benchmarks or assessments before, during and after the training program are essential. Benchmarks are assessments used to measure your fitness and your response to your conditioning. The first benchmark is to determine your maximum heart rate via a sub-maximum assessment. Then set your heart rate zones. Be careful of age predicted formulas that establish maximum heart rate. They are not always accurate. Formulas do not account for individuality.

    During your training period, each workout is goal based using heart rate and the zones to determine workload on your body. By using the heart rate monitor, you quantify your workload based on the intensity of your workouts. By marathon day, you should establish the heart rates that you will use during the event.

    As a coach, I prefer 3-4 month training plan that is heart rate based. A marathon places many physical and mental demands on the body so a good training plan is very important. I will be posting tips for marathon training with heart rate so check back in with us. I can also refer you to heart rate trainer if you’re interested. Send an e-mail to contact@numetrex.com and I’ll connect you with a trainer in your area. Good luck on your next marathon.

    Heart Rate Expert and Coach,

    Dr. Alinda Perrine

    Copyright 2008 ZoneX™ Sensible Heart Rate Training

    Coach Alinda ~ Jan 31, 01:02 PM

 
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