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

Speed, Distance AND Heart Rate... a powerful combination. Presented by:. You must log in and call in for the webinar To hear the audio portion call: 1-218-339-2500 and enter access code: 838290 #. Agenda Duration: 40 minutes Speed-Distance-Heart Rate data

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

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  1. Speed, Distance AND Heart Rate... a powerful combination Presented by: You must log in and call in for the webinar To hear the audio portion call: 1-218-339-2500 and enter access code: 838290 #

  2. 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!

  3. 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

  4. Overview

  5. 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

  6. 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.

  7. 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

  8. 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

  9. How does heart rate show fitness improvement?

  10. Calculates your Target Zone, a heart rate range that is based on a percentage of your Maximum Heart Rate and your age Training Computer Why do I need to train with heart rate? Training in each Target Zone has a different effect

  11. Target Zone training is incorporated into Coach Troy Jacobson’s training plan • Key words to follow: • Aerobic: Blue Zone • Tempo: Gray Zone

  12. 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.

  13. 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

  14. Heart Rate gives you Race Day decision making Provides a solid benchmark during training that can guide you during race day 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) 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

  15. 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

  16. Common Question: GPS or Speed Sensor?

  17. Speed and Distance and Heart Rate… Success Stories! Available on YouTube and Facebook www.youtube.com/user/polarUSA

  18. facebook.com/polarusa

  19. 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 RS300X FT7 FT60 FT4 Aflac Iron Girl Retail Partners: Columbia, MD Boulder, CO Bloomington, MN Syracuse, NY Seattle, WA

  20. 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

  21. Q&A

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