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Stride to the Beat: How to Train with a Heart Rate Monitor

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The Plan

Strap on a heart rate monitor (check out the hottest models below) to follow running coach Roy Benson's beginner-friendly interval workout. No phoning it in -- numbers don't lie!

0 to 5: Warm-up; Zone 60 to 75
5 to 11: Moderate-intensity run; Zone 75 to 85
11 to 14: Recovery jog or walk; Zone 65*
14 to 17: High-intensity run; Zone 85 to 90
17 to 20: Recovery jog or walk; Zone 65*
20 to 21: Sprint; Zone 90 to 95
21 to 25: Cool-down; Zone 65
*Jog or walk until your heart rate comes down to 65 percent; adjust timing if needed.

Ticker Trackers

Bulky black heart rate monitors are so five minutes ago. Rock one of these stylin' high-tech picks instead.

  • The Soleus Flash HRM beeps if you dip out of the exercise zone. ($59, soleusrunning.com)
  • The New Balance LifeTRNr takes your pulse from your wrist, so there's no chest strap. ($70, nbmonitors.com for stores)
  • The TomTom Runner allows you to switch between display screens with a single button. ($219, tomtom.com)
  • The Garmin Forerunner 620 signals when you've reached your recovery heart rate to give you the cue to push it again. ($450, garmin.com)

Originally published in FITNESS magazine, October 2013.

 

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cary42793 wrote:

I am a relatively fit 44 year old. My max calculates to 167. During my workouts I am often way over that and around 180 during the rigorous parts, but comes down very quickly. I am trying to determine if that is good or bad.

10/14/2013 11:00:55 AM Report Abuse
dawn_cattermole wrote:

Thank you Meyerjeh1 for the correct Max HR equation.....your equation makes a lot more sense!

10/12/2013 10:38:49 PM Report Abuse
judithlilly2428 wrote:

my Aunty Kate recently got Ford Fiesta by working part-time from a home computer. more tips here http://goo.gl/2po78n

9/24/2013 09:50:43 AM Report Abuse
celinetansen9 wrote:

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9/23/2013 12:05:42 PM Report Abuse
dsommese wrote:

Monitoring the heart when working out is important, so this is great info to know. A healthy heart can mean a long life. Here is a good article regarding limiting the formation of scar tissue should a heart attack or other type of injury occur. http://www.wounds1.com/news/mainstory.cfm/11

9/23/2013 10:15:09 AM Report Abuse

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