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Heart Rate Monitor Training (Zoladz)
Read this section carefully so you know how to use your heart rate monitor in running training. J.A. Zoladz is a known Polish exercise physiologist. His heart rate monitor training methods work based only on your maximum heart rate. Don’t know how to establish your maximum heart rate? Click here. Based on your maximum heart rate you aim for the following Target Heart Rates :
It is impossible to aim for exactly one heart rate when you are running. Therefore you use heart rate zones.
The lower end of the zone is : Your target heart rate minus five beats. The higher end of the zone is : Your target heart rate plus five beats. So the heart rate monitor training zones are as follows: Zone 1 : Target Heart Rate 1 minus and plus five beats. Zone 2 : Target Heart Rate 2 minus and plus five beats. Zone 3 : Target Heart Rate 3 minus and plus five beats. Zone 4 : Target Heart Rate 4 minus and plus five beats. Zone 5 : Target Heart Rate 5 minus and plus five beats.
Zone 1 is what I use for most of my long runs and for recovery runs. Zone 2 is my easy run pace. Zone 3 is my tempo run pace. Zone 4 is my interval pace. Zone 5 is hardly ever touched by me in training. Only when I decide I want to go flat out at the end of a training session. As you see, the calculations for the Zoladz heart rate monitor training zones are not that difficult. I have, however, added a Zoladz Heart Rate Training Zones Calculator to my site for your convenience. Feel free to try. A method much more used in heart rate monitor training is the method of Karvonen. The Karvonen method uses both your maximum heart rate and your rest heart rate. I prefer the method of Zoladz. It is simpler. After all you only need your maximum heart rate. I have done quite a bit of testing at all kinds of different paces and heart rate ranges. I have identified these zones as surprisingly accurate. So that’s why I go Zoladz ! Whichever method has your preference your heart rate monitor is a nice tool to have. But you need to know how to use it. I hope this section helped you in this regard !
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