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Speed, Distance AND Heart Rate...a powerful combination

Agenda

Duration: 40 minutes

• Speed-Distance-Heart Rate data

•How does Heart Rate training work and why use it

•Success Stories

•Beginner Q&A

•Enter for a chance to win!

When training you need to:

• Follow a training plan

• Gauge your intensity (push harder/back off)

• Track your improvements

• Analyze results

• Stay motivated

Speed and Distance Measurements…

Only 1 piece of the puzzle

Speed & Distance Heart Rate Training

Follow Coach Troy training plan

X

Gauge your intensity X

Track fitness improvement X

Analyze results X X

Stay motivated X X

Execute Race Day Strategy

X X

Overview

Speed and Distance:

March

I ran 3 miles in 36 minutes

April

I ran 3 miles in 30 minutes

Speed and Distance Measurements…

Only 1 piece of the puzzle

Speed and Distance:

March

I ran 3 miles in 36 minutes

April

I ran 3 miles in 30 minutes

Speed and Distance Measurements…

Only 1 piece of the puzzle

Shows an improvement in time, speed and distance.

Speed and Distance with Heart Rate training:

March

I ran 3 miles in 36 minutes at an average heart rate of 165.

That’s my intensity zone 4.

April

I ran 3 miles in 30 minutes at an average heart rate of 145.

That’s my intensity zone 3.

Speed and Distance Measurements…

Only 1 piece of the puzzle

Speed and Distance with Heart Rate training:

March

I ran 3 miles in 36 minutes at an average heart rate of 165.

That’s my intensity zone 4.

April

I ran 3 miles in 30 minutes at an average heart rate of 145.

That’s my intensity zone 3.

Speed and Distance Measurements…

Only 1 piece of the puzzle

Shows an improvement in time, speed and distance.

Fitness improvement

Intensity

How does heart rate show fitness improvement?

• Calculates your Target Zone, a heart rate range that is based on a percentage of your Maximum Heart Rate and your age

Training in each Target Zone has a different effect

Training Computer

Why do I need to train with heart rate?

Target Zone training is incorporated into Coach Troy Jacobson’s training plan

Key words to follow:

Aerobic: Blue Zone Tempo: Gray Zone

Example:

Wednesday Bike 45 minutes in your aerobic zone (60%-70% of maximum heart rate) then run for 20 minutes in your aerobic zone. Brick means do these two workouts consecutively.

Heart Rate provides critical training information:

Training intensity (takes the guess work out of training)

Training guidance (don’t train enough on hard effort days / too hard on recovery days)

Avoid Overtraining

Fitness Improvement(Fitness= Rest - Stress)

Real time feedback

Race Day guidance

Decision making that isn't possible without this information:

-Helps you establish realistic finishing time goals

-Match pace necessary to hit your time goals with heart rate

-Provides a real time pacing tool that would otherwise only be possible with lap splits at mile markers

-Helps to avoid the common mistake of going out too fast

Heart Rate gives you Race Day decision making

Example:In training you run 10 min/mile pace at heart rate of 160. During race you are on 10 minute pace, and heart rate is 170. You can make the decision to keep at that pace (time goal) or back down a bit (finishing goal)

Provides a solid benchmark during training that can guide you during race day

Common Question:

How do I stay in my zone?

First establish a base of endurance mileage and heart rate efficiency during the base building phase

Add walking or an easy spin in a low gear into workouts

Tips:-On race day your heart rate may be higher (adrenaline)

-During the summer, your heart rate may be 10-12 bpm higher

-Hydrate

-Elevated heart rate may be a sign of overtraining

GPS Speed Sensor

Activity Multi-activities Running

Measurement 1 measurement every 2.5 - 3

seconds

1,000 measurements per

second

Sharp Turns Affects accuracy Not affected

Common Question:GPS or Speed Sensor?

www.youtube.com/user/polarUSA

Speed and Distance and Heart Rate…

Success Stories!

Available on YouTube and Facebook

facebook.com/polarusa

Which Polar is right for me?

- Visit Polar Retailers- Visit Polarusa.com to see the full product line- Ask Corey on Iron Girl heart rate training discussion board

Aflac Iron Girl Retail Partners:

Columbia, MD Bloomington, MN

Syracuse, NY

RS300X

FT60 FT4

FT7

Boulder, CO

Seattle, WA

Thanks!

Please enter for a chance to Win

Email your name to:

contest.winners@polar.fi

Polar FT4 and Aflac Iron Girl Race Entry

(excluding sold out events)

Winner will also be posted on Iron Girl’s facebook

FT4

Q&A