Heart Rate Training Info

Looking for info on this is a nightmare but I got to start somewhere.

Here we go:
- Check out: Sally Edward's Heart rate monitor book

The montreal track test
Is to find out your fastest "aerobic" pace or your pace at VO2 max.
See full article on www.PhysFarm.com

Basically, you start running around a track at about 9 km/hr. Speed up by 1 km/hr every 2 minutes. The FASTEST pace you can hold for the WHOLE 2 minutes at the end of this test is your VO2max, or maximum "aerobic" pace, if you like.

To figure out your LT pace...
Just go run a neighborhood 10k. Run it as hard as you can and still finish. Your average pace will be very close to your "threshold pace", which is higher than your LT pace, but is close enough to do what you want to do.

Now using this info, you can set up your training. It is alittle tougher than using a formula, but it will be a lot more accurate.

As far as your easy runs, just do them at about 125-135% of your pace at VO2 max. So if your pace at VO2max was 7 min/mile, do your easy runs at 9+ min/mile.

you can do these tests swimming or biking too. the same principles are involved, just adapt them. Of course, on the bike you need to make sure it is a pretty windless day to avoid introducing another variable.