Living in Germany and running by myself has meant that my training has become less motivated and very hard,running just 4 miles is a chore when i know that i can ru much further.To help motivation and training i have purchased a monitor on my husbands advice,thing is i have no idea how i work out my max rate ect.Husband has ran with one for 2 years but is unable to help with my queries.Is there anyone that can tell me how i work out what i should be running at to make my training more effective.I am 33 years old,5f 3in and weigh between 91/2 and 10 stone(don't own scales so not accrate weight available).I cycle as well as run so would the settings be any different.I would be truly grateful for any input.Debs.
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good luck
Heart Rate Monitor Training For The Complete Idiot by John L Parker
Great book, loads of rave reviews on here too.
You need to also check your resting HR a few times in the morning.
Sums are simple. Your working heart rate (WHR) is your max minus resting. So to train at 70% you take 70% of your WHR and add your resting. eg say these are your rates:
max = 180
resting = 50
WHR = 180-50 = 130
@70% = (130 x 0.7)+ 50 = 141
226 minus your age. In your case;
226-33=193.
Max aerobic benefit (training heart rate) occurs between 70-80% of max heart rate.
So try to keep between 135 and 154 bpm. Heat, hills and head wind all affect your training HR range.
I find it dead hard to stay below 80% of my max HR but I'm running in quite a hilly area. I find 85% more realistic.
and the formula doesn't always work, my max HR is 150!
so 70% for me is 150 minus 56 (RHR) = 94 x 70%= 66 + RHR = 122