Heart Rate Training Overview

Heart rate (HR) training is a vital tool and valuable asset for designing training programs and monitoring exercise intensity. While HR training is popular, it is essential to understand its nature, how to measure it, why it matters, and how to implement it correctly in training to promote the specific physiological adaptations associated with different zones.

Heart rate training is still a relatively new concept, with the first battery-operated wireless heart rate monitor not being introduced in athletics until 1977, when it was invented by Seppo Säynäjäkangas for use by the Finnish National Cross-Country Ski Team. The use of HR monitors to measure training intensity and guide training sessions did not gain popularity until the 1980s. Since then, many people, not just athletes, have been using heart rate monitors to track changes in their heart rate throughout the day, night, and during training. Nearly every smartwatch now features HR monitoring capabilities, and most can even track heart rate variability (HRV: the variation in time intervals between consecutive heartbeats), which is a key metric for assessing HR recovery during sleep and after training sessions.

Although most smartwatches include HR tracking, measurements can be relatively inaccurate and inconsistent due to individual factors such as sweat rate, skin tone, tattoos, and others. This is why many athletes use an external HR monitor, like a chest strap or armband, alongside their wristwatch during training for more accurate and consistent HR readings. When employing HR training, having reliable tracking is crucial to achieving training goals.

HR training consists of five different HR zones, calculated using an individual's heart rate maximum (HRmax). Before establishing HR zones, an accurate HRmax is necessary. Although the commonly used equation of 220 minus age equals HRmax can be used, it is better to conduct a graded treadmill or sprint test with proper guidance.

Each HR zone produces unique physiological adaptations due to training in that zone. Some of these include lower resting HR, improvements in blood pressure, better oxygen utilization, increased stroke volume, and enhanced use of blood lactate, among several others that will be discussed in detail. This series will cover HR training, with each week presenting a new blog post focused on a specific HR zone, how to measure it, why it is vital, how to incorporate it effectively into training, and the physiological changes it promotes.

This is the first in a series of many blog posts. Here at Pronghorn Running Company, we are committed to providing you with quality, research-backed resources and tools to build, endure, and evolve!

-       PRC Founder, William C. Howerton