What is heart rate training?

Heart rate training is exercise or work out based on an individual’s maximum heart rate and train in the range of your heart rate target zone with the help of a heart rate monitor continuously monitoring your heart rate. It is excellent for athletes who want to train to improve endurance. It is also good for people who want to lose a few pounds and for people who want to keep a healthy life.

Based on your heart rate, you can set the pace and intensity levels of your work out without being over-trained. Before beginning heart rate training, you need to know your maximum heart rate. Maximum heart rate (HRmax) is the highest number of beats per minute you can achieve (withstand) when you are going all out. One easy way to get your HR(max) is subtracting your age from the number 220. This is just a rough estimate, it varies depending on individual’s fitness level and health condition.

Your first session of heart rate training will be based on your maximum heart rate and your heart rate target zone. Your heart rate target zone is ranged from 60 to 80% of your maximum heart rate. Plan your first session with these figure and get more accurate data with your heart rate monitor. With the actual data recorded with your heart rate monitor, you can now design a better training plan.

With the help of the heart rate monitor, your heart rate training can now move slowly from one level to another. As your maximum heart rate and target zone improved, you can step-up your training to a higher level of intensity. Repeat these steps over and over and you will see your performance improve with every training session.

The important thing about heart rate training is never over trained or over stressed yourself to prevent injuries. As long as you train regularly and increase the intensity gradually, improvement should follow naturally.

To learn more technical details about heart rate training, read this article by six-time Ironman Hawaii winner Mark Allen.