Timex Ironman Triathlon Fitness Monitor

There is a very good article on the main page @

http://www.beginnertriathlete.com/Scott%20Herrick/HRMoniterPartI.ht...

There are two parts to the article and I have referenced it many times. This should get you started. If you have just started training then doing interval work might not be the best way to start, it could lead to burnout or injuries. Most of your workouts should be endurance at the beginning phase of training. The article should help with getting you started.

Thank you for the heads up on the article. It is very well written and informative as well. I will also be referencing this article often.

Ron,
I am currently following those principles. However a question I have is this. After I increase by 10% and allow for the rest week, eventually I get to a point that I don't need to run for 90 -120 min's for a sprint distance tri. If I am keep on the program for a year how do I vary my workouts without losing endurace or keep from getting bored doing the same basic workout week to week if not adding speedwork?

I am fine for now since I haven't reached that point yet and my first race before my triathlon season is a 1/2 marathon but you got me thinking.
Thanks,

Rio, once you reach a set distance needed for long runs (say 6-10miles for Sprint and 8-12 for oly), then keep running that distance and over time, your speed will increase at same HR. You are basically building your aeorbic fitness. If you stay at same speed, then your HR may get too slow. I am struggling with this too. I had started some tempo runs once a week to help with race conditions. For example, for a 3 mile run, run 1st mile slow in endurance zone, second mile at a faster pace (for me building to 5K race pace) and last mile slow again.

Another thing to keep in mind when determining your target zones is max HR. Most people use the 220-age formula. This is good in many cases and will get you started, but like so much else is based on averages. I read an article somewhere, can't remember where. I'll link it if I can find it again, that said you really should test to determine your max HR. I'll give you 2 examples that don't fit the formula. By the formula my max should be 182, as I'm 38 years old, but I can get my heart rate up to 190 pretty easily. I've determined my max to be about 193. My 29 year old friend was going nuts thinking something was wrong with him because he couldn't get his heart rate up into his desired zones based on the formula. He's 29 so 191 max. After testing he determined his max is 175. He thought he was slacking when he'd have an avg. HR of 130 or so. Anyway, just something else to think about.
JD

I couldn't find the article I was thinking of, but here is a link to a basic page with a method for determining max HR:
http://www.millenitek.co.za/Heart_rate_calculations

JD