Do you need a heart rate monitor for training?

The functions and features of HRMs

Is a Heart Rate Monitor a valuable training tool for runners and other exercisers, or an unnecessary gimmick that will end up gathering dust after a few outings? If you’re thinking about making a purchase or perhaps just want a no-nonsense guide to functions and features then look no further...

This guide includes:

How a HRM works
Features you do and don’t need
Training tips

How does a HRM work?
A HRM is a training tool that helps you do cardiovascular (CV) training correctly, neither too hard, nor too easy. It’s almost like having a personal coach on your wrist! Every HRM comes in two parts:

An elasticated chest strap which contains a pair of sensors that detect and transmit your heart rate.
A wrist worn receiver that receives the signal from the chest strap and displays your heart rate. The receiver may also have additional functions and display other information depending upon the HRM model chosen.

Features you do and don’t need
Initially, seeing your heart rate change as your workout rate changes is fascinating but as an effective training tool, most exercisers will benefit from a few additional functions. Please consult the following table to see whether a function is suitable for your training.

Rating:
««« = useful «« = specialist « = unnecessary

HRM function	Function description	Assessment	Rating
Stopwatch	Usual stopwatch features, including lap timer, calendar etc.	Essential to avoid wearing two watches.	«««
Backlight	Can be either a button or automatic feature, which illuminates the face	Essential if training at night	«««
Calorie counter	Displays how many calories you’ve burnt during exercise	Gimmicky feature of no real value	«
Zone alarms	Alarms which can be set to alert you if you stray above or below a set training zone	Useful, particularly if you have a tendency to train at an uneven intensity	«««

Rating:
««« = useful «« = specialist « = unnecessary

HRM function	Function description	Assessment	Rating
Training zones	You can set a specific training zone with upper and lower heart rate limits	Useful if you are doing a variety of training sessions, e.g. long slow runs, interval training etc	«««
Low battery indicator	Visual display function	Dimming display serves just as effectively	«
Bike mount	Can be mounted on a bike	Cyclists only	««
Coded transmission	HRM selects a random code to transmit from the chest strap to the receiver	Very useful because interference from other HRM users (e.g. in a race) can give spurious readings	««

Rating:
««« = useful «« = specialist « = unnecessary

HRM function	Function description	Assessment	Rating
PC interface	Facility to download training data via infra-red or sonic link or special interface to a PC	Advanced feature, most suitable for advanced exercisers	««
Dual settings	Allows data input for two different users	Non essential feature	«
Fitness tester	Calculates your changing level of fitness	Slightly gimmicky feature	«
Automatic training zone calculator	Enables you to input basic data about yourself (age, weight etc) and will pre-calculate training zones for you	Useful feature if you are unsure of how to set up different training zones	«««

Rating:
««« = useful «« = specialist « = unnecessary

HRM function	Function description	Assessment	Rating
User operated memory	HRM records current readings when you press a button	Very basic memory function, not particularly user friendly	«
Automatic memory	HRM automatically records readings at pre-determined times e.g. 5, 15 or 60 seconds	Useful if you enjoy analysing each training session, otherwise not essential	««
Countdown timer	Stopwatch type function which can be set to alarm after either a pre-set time has elapsed or heart rate has returned to a pre-set level.	Useful for interval training, more suited to advanced exercisers	««
Average heart rate reading	Displays your average heart rate for the session	Useful feature which gives you an ‘at-a-glance’ check of how hard you worked during the entire session	«««
Maximum heart rate display	Displays maximum heart rate during session	Useful feature	««

Training with a HRM
Unless you are using a model that automatically calculates training zones for you, to use a HRM effectively, you need to work out your personal training zones. Training in the correct zone ensures that you are maximising your training gains for every different type of session. There are various zone calculation methods, from intensive treadmill or track protocols to simple calculations centred around your age. The specific protocols are the most accurate but usually involve drawing graphs or being closely monitored throughout the test, so for simplicity the easiest method to is calculating your maximum heart rate (MHR) and then subsequently calculating your training zones.

Training tips
Training with a HRM shouldn’t be a chore. Endless calculating of different training zones, special fitness tests and analysis of every session isn’t necessary. Rather than become a slave to the gadget, let the gadget enhance your training and use it in conjunction with other training aids. For example, as well as getting feedback on your wrist as to how hard you’re exercising, you should also consider factors such as:

Weather conditions: Temperature can affect your performance.

Fatigue: General fatigue from cumulative training, stress, etc can all affect your heart rate.

Rate of perceived exertion: Basically, how you are feeling, irrespective of the data on your wrist, for example. are you finding the session tough, easy or okay.

Interference: Overhead transmission lines, underground power cables and other HRM users in close proximity can all cause readings to fluctuate or provide spurious data.

This way, you control the training tool rather than the other way around!

HRM training – beneficial or unnecessary?
Correct use of a HRM will undoubtedly bring a new dimension to your exercise sessions and can prevent overtraining or wasted training time. It is important to use HRM data in conjunction with other feedback such as how you feel during a workout but investing in a HRM for cardiovascular (CV) exercise is certain to enhance your training and help you improve.