Could someone please help me read my heart rate monitor!

I would really advise you do a proper HR test. Either at your gym or with some one who knows how to. My timex run trainer HRM came with a booklet which gave a basic example of how to test for your HR. See if the Polar manual has the same thing.

Or you could look here http://beginnertriathlete.com/cms/article-detail.asp?articleid=405

Remember, you will also have various zones in which to work and you want to work in those zones which are good for your heart.

For what it is worth I went for a C25K run today and my HR average was 147, with a max of 176. When i do 10 minutes elliptical, my HR is ave of 143 with a max of 159. I am 6'2 and 275lbs.

i have an ft80, and for accurate burns i make sure to set my age, weight and height (and adjust it every time i gain or lose) and i did the fit test in the watch to get my approx vo2max for better caluclations...does the ft7 have a vo2 test on it?

I have an FT7 as well and it sounds just about right

I have not read the instructions on my HRM yet but need to. I advise you to do the same. I know that when I first got my HRM the preset weight was 140 pounds but I am 165 so you need to make sure you have your proper weight listed on the HRM. Once the weight & height info is accurate everything else should line up.

Bump, because I would like to know too - I bought a HRM to get a good idea of my calorie burn and "zone" limits and am using it as such, but am not convinced it's working properly.

Which Method is Best to Find My Training Heart Rate?
Comparing Heart Rate Formulas: Age, Karvonen, Leger, MAF and Friel.

It seems that there are many ways to determine your training zones from a wide variety of methods. I’m going to explain some of the more popular ways of determining your optimal training zones and give an example for each.

The aerobic training zone that I like to train in is around 70% - 80%. This would be my high-Zone 2 according to the zones that Joe Friel uses in the Triathlete’s Training Bible. In training I would even train at a little lower heart rate just to give myself some room for cardiac drift (when the heart rates rises at the end of a workout due to fatigue). In order to compare these formulas fairly, I will volunteer to be our guinea pig.

Vital Stats:
Age – 34
Max Heart Rate – 182 run, 174 bike
Resting Heart Rate - 40
Lactate Threshold: 163 run, 156 bike

Key Terms:
HR = Heart Rate
MHR = Maximum Heart Rate
RHR = Resting Heart Rate
HRR = Heart Rate Reserve or number of beats between your RHR (resting heart rate) and your MHR (maximum heart rate)
BPM = (Beats Per Minute)

Age-Adjusted Method

The most commonly known way to determine your training zones. We have all seen this one:
220-age = MHR (maximum heart rate)
220-34= 186. 186 x .70 (70% of max) = 130
220-34= 186. 186 x .80 (80% of max) = 148

In this example my Zone 2 aerobic training zones would be from 130-148 BPM.

Karvonen Formula

Another widely accepted method to determine your training zones is this formula. It’s a little more complicated:

The formula is: ((MHR– RHR) x % intensity) + RHR = Training Zone

182 (my max) – 40 (my RHR) = 142
142 x .70 (70% of max) + 40 (RHR) = 139
182 (my max) – 40 (my RHR) = 142
142 x .80 (80% of max) + 40 (RHR) = 153

In this example my Zone 2 aerobic training zones would be from 142-153 BPM

Leger Formula

This formula was invented by Luc Leger, PhD at the University of Montreal. He uses age and a constant 205 to determine training zones.

205-(age x % of intensity)
205 – (34 x .70 (70% of max) = 181.2

This method is kind of backwards – if I try to determine my upper range of 80% I calculate this: 205 – (34 x .80 (80% of max) = 178 – hmmm – using this method, the higher my range, the lower my heart rate.

So using this method would not be a good way to determine a range.

MAF Method

This is the method developed by Phil Maffetone. This formula determines your maximum aerobic zone. This is what I call high end Zone 2.

Take 180 – Age

We need to adjust this number based on your current level of fitness. Make the following correction as it applies to you:
» If you do no working out subtract another 10 beats
» If you workout 1-2 times a week subtract 5 beats
» If you workout 3-4 times a week leave the number as it is.
» If you workout 5 or more times as week and have done so for a year or more, then add an additional 5 beats to that number.

If you are about 60 years old or older OR if you are about 20 years old or younger, add an additional 5 beats to the corrected number you now have.

From these adjustments I calculate the following:

180-34= 146

Adjustments: I work out 5 or more times per week so I will add 5 beats to that number.

Using this method, I end up with a maximum aerobic zone of 151.

Freil Method (based on Lactate Threshold):

Using the protocol in the Triathlete’s Training Bible and from my own personal LT tests, I calculated my run Lactate Threshold to be 163. From here I can calculate my Zone 2 ranges. Friel uses the range of 85-90% of LT vs. any MHR formula.

163 x .85 (85 % of LT) = 139
163 x .90 (90 % of LT) = 147

---> See the "Heart-Rate Zone Testing Protocol And Lactate Threshold" article to find your bike and run zones.

To compare all the tests I put together a chart:

Method



Low-end Aerobic Training Zone (Low Zone 2 according to Friel)

High-end Aerobic Training Zone (High Zone 2 according to Friel)

Age-Adjusted Method

130

148

Karvonen Formula

142

153

Leger Formula

170

n/a

MAF Method

n/a

151

Based on LT by Friel

139

147

As you can see, there is some disparity in these methods. Some methods are closer then others and depending on your age, some of these flat out won’t work for you. My thought is to use either the Friel Method or the Karvonen Method. Finding your maximum heart rate is not a lot of fun, trust me I have done it numerous times. My advice is to use the same method all the time, as consistency is your best measuring tool.

Michael Ricci is a USAT certified coach. He can be reached for personal coaching at mike@d3multisport.com.

http://beginnertriathlete.com/cms/article-detail.asp?articleid=405