How To Train With A Heart Rate Monitor | Running Tips For Triathletes


You could get more out of every run by using heart rate! Here are GTN’s tips on how to effectively use HR in your triathlon running training.

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Using heart rate (HR) for triathlon training is nothing new, but most people do not know how to use it effectively in training. With technology advances, we can take our HR continuously using a chest strap sensor and a watch.

HR is a clear indicator of effort so it’s important that you work to your zones. Zones relate to a specific percentage of your max HR. Each of these zones has a particular training effect and you can therefore train more effectively.

To calculate your zones, complete a 30 minute running time trial at race pave. Take your average HR for the final 20 minutes and this is your lactate threshold heart rate that you can input into many online calculators. Now you know what range to stay in get the most out of every session.

Let us know how you get on in the comments below 👇

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  1. Do you train with heart rate or do you prefer training on feel? Let us know in the comments below 👇

  2. It would really help if when you use gadgets in your videos you'd link the specific device in the description

  3. My age is 25 year.220 -25= 195 my max heart rate.i am distance runner.i run 10km sub 38 min.i want to improve my 10 km sub 35 is there any training plans pls….gtn.weekly I run 150 kms+ easy and tempo running and 5*1km under 3:40 min.pls help me I am want to improve my 10 kms under 35 min.pls..

  4. hello hope you will help me.i am 52 year old man but an absolute beginner as far as running is concerned. I am fat so i am trying to lose weight.i bought a Huawei watch and when i run it shows my heart rate between 160 and 210 i feel like i need to stop so i slow down.what does this mean if i reach such a high it dangerous, it only lasts a short time, and i continue running.the high number can happen anytime during my 10km run.i really hope you can help me.thank you.David

  5. Great explanation but the bit that really is and important is what to do once you have the average heart rate from the 30min run. Which ofvthe Zones structures to use (I've heard there are 5,6 & 7) and then which zones do what in training. You began well but it is half done and not even a mention about this at end or other vid that continues – part 2. Come on guys – if you're going to talk about training with heart rate then do a complete job, not explain a part of it then ignore the actual training side which is super useful.

  6. little vague on how you 'use' heart rate in your training schedule. I'm doing the MAF test at the moment and finding that although I'm running at almost a minute slower than i used to, my pace is increasing and my heart rate is staying low.

  7. Heart rate is a fantastic way to train. If you're a purist. How about those who like coffee. Or those who smoke. Heart rate is greatly affected

  8. I have a question about HR, i'm 40 years old, start running about 3 years ago, why my HR max only 158? , I saw a lot people can reach ,170,180, if my HR reach 158, i have to stop or walk,

  9. sir I practice for 5km but I'm new and now after 3km run ..I cannot moves my legs uppward …I try very hard continue my run ..but I can't …my legs not going forward after 3 km run help me plzzz

  10. Thanks for the video!
    Are the Zones going to be different if I calculate them doing an FTP test on a bike? or are they always going tone the same, no matter the sport?

  11. Heart rate is extremely variable based on fatigue, caffeine levels, stress levels, etc- so it is important to not get over obsessed with the numbers on the HRM day to day. Just because you have a higher HR one run at the same pace doesn't necessarily mean you're less fit. Your subjective effort should be used in combination with HRM as well for best results. But it is still a great guide and a valuable training tool!

  12. For myself zones calculated with "220 minus your age" are pretty close to VO2 lab tests and I still advise it to others at least in the beginning of the training program. The reason is simple – it can be quite dangerous for someone without a proper athletic background (or aerobic base, at least) to operate 30min with such high intensity.

  13. Actually, if never trained before person attempt to run as hard as he/she can for 30 min (to estimate LTHR) – it can lead to fatal outcome…Remember, your viewers can be complete beginners with LTHR at transition from walking to jogging, and such advices can affect their health. o_O

  14. Thanks for taking the comments into action. I requested a video on this. How about cycling heart rate zones?

  15. Great video but it doesn't tell us much how you train in the different zone and what are the benefits of each zone. It would be good to elaborate a little bit on this with some training session ideas as well. It's also an overall comment of your other videos as I feel they are sometimes a bit too short and just covering the surface without getting in details which could be a big benefit for us!
    Great job Heather for your race last Saturday! Big inspiration!


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