Heart Rate Training

by Roy T. Benson

Overview

If you’re serious about your sport, you’re serious about conditioning. Now, with one small device, you can apply the latest technology, science, and research to take the guesswork out of training, monitor progress, and see results. Heart RateTraining will show you how!

From functions, features, and operational advice for your device to interpreting and applying the results, Heart RateTraining is a step-by-step guide to optimizing performance. You’ll learn how, when, and why monitors can, and should, be incorporated into your workouts, training, and conditioning program to produce maximum results.

In Heart Rate Training, authors Roy Benson and Declan Connolly show you how to determine deficiencies in training and performance, create targeted programs to increase endurance, raise lactate threshold, increase speed and power, and monitor your recovery between workouts. And the sample programs allow you to manipulate the training components to design a long-term training plan across eight endurance sports: walking, running, cycling, swimming, triathlon, rowing, cross-country skiing, and team sports.

When you’re ready to take training and performance to the next level, turn to Heart Rate Training and achieve your personal best.

Product Details

ISBN-13:	9780736096706
Publisher:	Human Kinetics Publishers
Publication date:	04/01/2011
Sold by:	Barnes & Noble
Format:	eBook
File size:	5 MB

About the Author

Roy T. Benson, MPE, CFI, is an exercise scientist and distance-running coach. He ran competitively for 58 years and coached professionally for 56 years for military, club, university, and high school teams, including 10 years at the University of Florida. From 1993 to 2008, his boys’ and girls’ cross country teams at Marist High School in Atlanta, Georgia, won a total of 16 state championships, and his cross country and track runners won 21 individual state titles.

Benson was the owner and president of Running Ltd., a company that operated Nike-sponsored summer camps for both adult and high school runners since 1973. He sold the camps to US Sports Camps when he retired in 2014.

Benson has used his expertise in heart rate training as a consultant for both Polar and Nike, and he has written three books about effort-based training for runners. For over 25 years he was a special contributor to Running Times magazine and was a contributing editor for Running Journal magazine. His booklet Precision Running, published by Polar Electro, has sold over 200,000 copies and has been translated into seven languages.

Benson and his wife, Betty, live on Amelia Island, Florida, where he is a volunteer cross country coach at Fernandina Beach High School.

Dr. Declan Connolly, FACSM, CSCS, is a professor and exercise physiologist at the University of Vermont, where he is also director of the Human Performance Laboratory. He is a consultant for numerous sports organizations, including the World Rugby Union Network, National Hockey League, National Football League, U.S. Rowing, and U.S. Skiing. He has also served as a consultant to the International Olympic Committee on several occasions.

In addition to more than 300 publications in scientific journals, his work is widely quoted in the popular media, including stories in the New York Times, Los Angeles Times, London Times, Runner’s World, Prevention, Health, and Self. His work appears on more than 24,000 websites and has been the subject of news stories on Fox, BBC, CBS, and numerous other TV and radio networks.

Connolly is a lifelong exerciser and athlete, boasting several national cycling championships as a schoolboy in his native Ireland. More recently, he has turned his focus to triathlons and Ironman competitions. Connolly lives in Burlington, Vermont, with his wife and five children.

Table of Contents

Acknowledgments viii

Introduction ix

Part I Foundations 1

Chapter 1 Monitoring for Maximum Performance 3

Chapter 2 Evaluating and Customizing Your Zones 23

Chapter 3 Getting the Most From Your Monitor 41

Part II Training 49

Chapter 4 Targeting Sport-Specific Fitness With Heart Rate 51

Chapter 5 Increasing Aerobic Endurance 65

Chapter 6 Raising Anaerobic Threshold 85

Chapter 7 Boosting Speed and Power 105

Part III Programs 123

Chapter 8 Designing an Effective Training Program 125

Chapter 3 Walking 137

Chapter 10 Jogging and Running 149

Chapter 11 Cycling 179

Chapter 12 Swimming 191

Chapter 13 Triathlon 203

Chapter 14 Rowing 217

Chapter 15 Cross-Country Skiing 231

Chapter 16 Team Sports 239

Appendix: Heart Rate Training Zone Calculation Chart 247

Index 249

About the Authors 257

Earn Continuing Education Credits/Units 260

What People are Saying About This

From the Publisher

“Roy Benson has more specific coaching experience for every age and competitive level than anyone I know. Combining that practical knowledge with the scientific expertise of Declan Connolly, this book is an unparalleled guide to maximizing your training using a heart rate monitor, providing both the how and why for each element, and putting it all together in an accessible, easy-to-apply package.”

Jonathan Beverly -- Editor in Chief, Running Times

"Heart Rate Training offers unparalleled exercises and advice for athletes of every sport, every level, and every age."

Alex Krebs -- Eastern Development and Competitions Manager, U.S. Ski and Snowboard Association

“In Heart Rate Training, Benson and Connolly show you how to interpret and apply your heart rate data into a practical science-based training program that provides results.”

Malachy McHugh, PhD -- Director of Research, Nicholas Institute of Sports Medicine and Athletic Trauma

Editorial Reviews

“RoyBenson has more specific coaching experience for every age and competitive level than anyone I know. Combining that practical knowledge with the scientific expertise of Declan Connolly, this book is an unparalleled guide to maximizing your training using a heart rate monitor, providing both the how and why for each element, and putting it all together in an accessible, easy-to-apply package.”

Jonathan Beverly -- Editor in Chief, Running Times

"Heart Rate Training offers unparalleled exercises and advice for athletes of every sport, every level, and every age."

Alex Krebs -- Eastern Development and Competitions Manager, U.S. Ski and Snowboard Association

“In Heart Rate Training, Benson and Connolly show you how to interpret and apply your heart rate data into a practicalscience-based training program that provides results.”

Malachy McHugh, PhD -- Director of Research, Nicholas Institute of Sports Medicine and Athletic Trauma

From the Publisher