What's your Heart Rate really telling you...
- RESTING HEART RATE (RHR)
- TRAINING HEART RATE (THR)
- TRAINING SPEED (TS)
Adopted from USA Triathlon Coaches manual: Using a Heart Rate (HR) Monitor (HRM) can be of great beneficial when training for an endurance event. There are numerous makes and models on the market for you to choose from. Some can tell you everything you may want to know from calories burned to how long you stayed in “your zone” during your training. However, the HRM can tell us a lot more if we know how to interpret what it is “REALLY” trying to say.
First let us cover the acronyms for simplification:
By using a HRM you can monitor all of these. The resting HR is best taken as soon as you wake up in the morning. A sticky note on the alarm clock reminds me to do this. Simply wake up and without any sudden movements and take your RHR. Your THR is something your coach has probably prescribed for you or you may know this as “your training zone.” Your training speed will vary based on the workout prescribed. However, just make a mental note of what it should be before training begins. For this discussion we will provide you with some scenarios and what they mean. This can allow you to track your own body’s progress during the adaptation and later phases of your training.
For More Information Please contact Boris!
Train Well! Boris G. Robinson Triathlete / T3 Coach
| RHR | THR | TS | Diagnostic | |
| 1- | Normal | Normal | Normal | Indicates that your training and recovery are well balanced. |
| 2- | Normal | Elevated above predicted level | Above Normal | This is particularly likely during base training and indicates you are training too hard. Slow Down! |
| 3- | Normal | Predicted level cannot be reached | Cannot be obtained | This indicates fatigue in the major muscle groups. Back off and have an easy day of spinning if you are cycling, or just take the day off. This is very common on days when you are conducting high intensity efforts such as intervals, or speed work. |
| 4- | Elevated | Elevated | Below Normal | This
indicated serious tiredness.
Have the day off and monitor your overall health. |
| 5- | Normal | Fluctuates from normal to considerably above normal while training | Constant or begins to drop |
You
are showing signs of dehydration.
|
| 6- | Normal | Above Normal | Normal | You are tired. |
| 7- | Normal | Normal | Below Normal | You
are tired or have “dead legs” refer to #3. |
| 8- | Above Normal | Normal | Normal | You
are probably experiencing mild mental stress or anxiety. |
| 9- | Normal | Begins to drop and cannot be held in a long workout | Drops | You
have “hit the wall” or “bonked”. |
| 10- | Normal | Slow to drop after an effort (e.g. interval) or after a workout | Normal or marginally below normal | You are fatigued or overtrained. |
