From: tjensen@cbnewsk.cb.att.com (todd.r.jensen)
Subject: Re: Heart Monitors
Organization: AT&T
Date: Wed, 11 Nov 1992 15:03:22 GMT

In article <40863@sdcc12.ucsd.edu> ma168faf@imath3.ucsd.edu (Matthew Guarnotta) writes:
>
>Does anybody know some good heart monitor workouts or some good books that
>help you maximize the use of your heart monitor.....I have been training
>for a couple years and need some assistance with using the heart monitor other
>just staying in my target heart Zone
>
>Thanks..........May the force be with you!!!
>
>ma168faf@sdcc16.ucsd.edu

Depending on the time of the year, I've found a lot of ways to use my HR
monitor.

RECOVERY and BASE BUILDING (late Fall and Winter): Set my upper limit to the
top of my aerobic zone (75% max HR) and the lower limit at the bottom of my
aerobic zone (60% max HR) and work out at a steady pace keeping my HR between
the limits.

INTENSITY (late Winter and Spring): Now's when the fun starts.  I've tried
a lot of different workouts using my HR monitor and I keep coming back to
the few below.  These type of workouts work out really well indoors using
wind trainers, stairmasters, treadmills, rowing machines, ect.

1. Heart Rate Intervals.
   a) Set the upper limit to the anearobic zone start point (81% max HR).
   b) Warm up for 15-20 minutes doing whatever you will be doing.
   c) After warming up, start working hard so your HR reaches the upper limit.
   d) After your HR hits the upper limit of your monitor, back off until your
      HR is 15-20 bpm lower than the upper limit setting.  (Using me as an
      example, I'll spin hard on my wind trainer until my HR is 175, then
      spin easy until it's back down to 160.)
   e) Now, go hard again until your HR is at the upper limit, then back off
      until it's 15-20 bpm lower.  Repeat this for as long as you like (or
      are able to).  Try to spend less time going easy than going hard.
      Sometimes you may need to stop completely to let your HR go down.

   The idea behind this work out is to just barely go anearobic.  It will
   teach your body what it feels like to go hard without going too hard,
   which could lead to injury early in the season.  It will also help you
   with recovering from hard efforts.  To avoid injury, don't use big gears
   or really hard settings on the machines - instead try to concentrate on
   increasing your turnover (cadence).

2. Heart Rate Steady State.
   a) Set your upper limit just below the anearobic zone (75-79% max HR).
   b) Same as 1b).
   c) After warming up, start working hard until your HR reaches the upper
      limit.  Now keep working at the intensity needed to keep your HR at this
      limit for a set period of time (1-5 minutes).
   d) Recover by working easy for a period of time equal to your hard
      effort.
   e) Repeat as many times as desired.

   This will help you raise your anearobic threshold (or at least your
   ability to handle lactic acid and still work hard).  Start out with 
   shorter periods of time and build up to longer times as the season
   progresses.  Cut the workout short if you can't maintain the pace.
   Again, concentrate on cadence and don't "mash your gears".  You'll
   build more strength if your go out and run or ride hills.

RACING (late Spring and Summer): I start training more by interval times
or pace, but I wear my heart rate monitor to judge my efforts.  It's
helpful to wear it in a race every so often to get that "wow" factor
("Wow, my heart rate was over 190 for 1 hour!") and show you how hard
you can actually go when needed.

Have fun...live long, and prosper.

Todd Jensen                                  o
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