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Heart Rate Monitor Training

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Heart Rate Monitor Training. Galway Triathlon Club Info Series. Fitness versus Fatigue ... Training Bible Zones- Friels method LTHR. LTHR Testing ... – PowerPoint PPT presentation

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Title: Heart Rate Monitor Training


1
Heart Rate Monitor Training
  • Galway Triathlon Club Info Series

2
Fitness versus Fatigue
  • How to determine fitness?
  • How does the body fatigue?
  • Accumulation of lactic acid in muscles and blood.
  • Depletion of carb-based fuel stored in muscles
    (glycogen) and blood (glucose)
  • Failure of muscles mechanisms
  • Lactate threshold?

3
Intensity
  • How to determine?
  • Pace.
  • Perceived Exertion (RPE)
  • Power.
  • Heart Rate.
  • Check resting zones.
  • What is HR?
  • Why use HR? used since the 1980s as a form of
    determining training load.

4
Intensity Zones
5
Heart Rate Monitors
  • A heart rate monitor is a very valuable tool for
    the endurance athlete.
  • It provides essential real-time feedback on how
    your body is performing.
  • For the new athlete, it can act as a work
    limiter, placing a limit on how hard you work so
    that you avoid injury and overtraining.
  • For the more experienced athlete, it can be used
    to train with greater refinement.

6
Heart Rate Range
  • Resting Heart rate
  • Taken at rest, usually when you wake up in the
    morning (before getting out of bed). Often a good
    indicator of the body feeling under stress.
  • Maximum Heart rate
  • Very difficult to determine!
  • Range Max Resting (very individual)

7
Determine Zones?
  • Age-adjusted method
  • 220 age MHR
  • Karvonen
  • (MHR-RHR x intensity)RHRTraining zone.
  • Maffetone
  • 180-age (-10 beats if unfit) (-5 if workout ½ a
    week) (5 if experienced)
  • Training Bible Zones- Friels method LTHR.

8
LTHR Testing
  • Near the start of your training, you should do
    some testing to determine your Lactate Threshold
    Heart Rate (LTHR). You then use this LTHR to
    determine your training zones (LT _at_ 90 of max).
  • Run/Bike 30min TT (avg HR for last 20mins)
  • Swim pace better indicator (1000m TT)

9
HRM Issues
  • Pace/Speed
  • Perceived Exertion
  • External Stresses increased resting HR
  • Cardiac Drift
  • Let the HRM guide you but dont be a slave to
    its output!
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