Training Measures

In the next few posts I'm going to be covering the basics of different types of measures to use to optimize your training, including HR, RPE, and TT paces.
Training using your heart rate is the most commonly used method for training, and is the most accurate because "what you see is what you get". I like using heart rate because I can consistently monitor it, but it does take some discipline to stay within your zones depending on what your workout calls for. You can use a HR monitor, which you can pick up at your local sporting good store, or use your radial pulse(pulse on your wrist using your index finger and middle finger - although this is a kind of pain when you're running or doing any other aerobic activity.)
Now, how do we find this information?
Step 1) Max Heart Rate(MHR) - the easiest way to do this is take 220-your age.

Step 2) Resting Heart Rate (RHR) - when you wake up in the morning, before you get out of bed, take your pulse for 1 minute and write it down. Do this for 3 mornings in a row and take the average. Avoid caffeine, nicotine, or any non-prescription, heart rate altering medicine prior to taking your pulse.

Step 3) calculate your Target Heart Rate Zones using the following formula:
(MHR - RHR) * percentage effort + RHR
I'll use myself as an example to find my 80% effort at age 31 with a RHR of 50
220-31 = 189
(189 - 50) *.85 + 50 = 168.5 = 169

With the 220 method, your HR can be off as much as much as 10 bpm, so to find your true max heart rate use a VO2 Max test.

From a running perspective, if you're doing a long run your HR should be around 70-75%, for a tempo run it should be closer to 85%, and speed work ~90-95%.

Let me know if you have questions or thoughts.