A heart rate monitor is a device that records and displays your heart rate in real time. From the average individual to the best elite athletes, a heart rate monitor can play a key role in training. It will provide the athlete information on targeted training zones, performance and signs of over-training. Heart rate monitors will take the guesswork out of your training, providing you with a benchmark to enjoy your favourite sporting activity even more.

Heart rate monitors are waterproof and can be used in all sports, from the basic power walker to swimming, cycling, running, weight circuit training and many other sports. The list is endless, making the device a versatile equipment for all sports.

The majority of heart rate monitors come with a chest strap transmitter which is attached to your chest. The strap transmitter then sends a signal to a wristwatch receiver, which displays continuous measurement of your heart rate in real time. Basic models come with continuous heart rate display, stopwatch, targeted heart rate zones with audible warning if you go lower or higher than the heart rate zone you program. The more advanced models come with software that you can download onto your computer to analyze your heart rate during a training session.

Benefits of heart rate monitors

Heart rate monitors will help you develop more effective training sessions, warning you if you’re going too fast or too slow. That’s one of the key mistakes people make in training. The device will also help you tune better to your own exertion rate, be it during an easy, moderate or hard session. This will benefit you in pacing yourself better when racing, if you’re a competitor. The purpose of a heart rate monitor is to help you maintain your targeted heart rate zone during your workout, provide you signs of over-training and teach you to listen better to your body.

Heart Rate Zones

There is a simple formula to determine your maximal heart rate (MHR) – 220 minus your age.

You use the maximal heart rate (MHR) to figure out your targeted heart rate zone below depending on the activity or the goal you want to reach. Of course the best formula in obtaining exact maximal heart rate is through a VO2 Max in a sports lab. Repetitive hill sprints can also work well to determine your true max heart rate. Your heart rate may vary depending on different sports you participate in, so adjust if need be.

Heart Rates Zones for normal Joe to Pro

Examples below are for max heart rate of 200 beats per minute (bpm).

• 65-75% 130-150bpm – Easy, recovery or long distance training sessions. Improves aerobic capacity.
• 75-80% 150-160bpm – Ironman triathlon pace or maximum aerobic intensity. Improves Aerobic capacity.
• 80-85% 160-170bpm – Marathon pace.
• 85-88% 170-175bpm – Half marathon pace.
• 87-92% 174-184bpm – Tempo pace, anaerobic threshold pace. Improves your VO2 Max and anaerobic threshold capacity.
• 92-94% 184-188bpm – 10km run pace.
• 95-97% 190-194bpm – 5km run pace.
• 95-100% 190-200bpm – Interval repeats.

Some tips on higher heart rate readings

If you experience heart rate increase in training it may be because you’ve become dehydrated or if you subject yourself in hotter more humid conditions. Warm weather acclimatization before warm races will bring your heart rate levels down after a few days, once your body adapts to the heat.

If your resting heart rate is more then 6-10 beats higher then normal, then it may be a sign of over-training or upcoming illness. If this happens then it’s best advised to reduce your intensity for that particular day. A heart rate monitor is essential part in enhancing your health and optimising your performance in whatever activity you’re participating in.

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