Heart Rate Training takes the guesswork out of training and
explains how, when, and why heart rate monitors should be incorporated
into training and conditioning programs. A comprehensive guide for
endurance athletes, the guidebook explains the merits, factors, and
techniques of training with a heart rate monitoring system.
If you are a member of the HK Rewards Program, when buying a new print edition of this book, you
will be granted the option for downloading the e-book edition at no additional charge. Learn more.
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 Rate Training will show you how!
From functions, features, and operational advice for your device to interpreting and applying the results, Heart Rate Training 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.
Part I: Foundations
Chapter 1: Monitoring for Maximum Performance
Chapter 2: Evaluating and Customizing Your Zones
Chapter 3: Getting the Most from Your Monitor
Part II: Training
Chapter 4: Targeting Sport-Specific Fitness With Heart Rate
Chapter 5: Increasing Aerobic Endurance
Chapter 6: Raising Anaerobic Threshold
Chapter 7: Boosting Speed and Power
Part III: Programs
Chapter 8: Designing an Effective Training Program
Chapter 9: Walking
Chapter 10: Running
Chapter 11: Cycling
Chapter 12: Swimming
Chapter 13: Triathlon
Chapter 14: Rowing
Chapter 15: Cross Country Skiing
Chapter 16: Team Sports
Roy T. Benson, MPE, CFI, is an exercise scientist and
distance-running coach. He has run competitively for more than 40 years,
and he has coached professionally for 46 years for military, club,
university, and high school teams. 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 is also the owner and
president of Running, Ltd., a company that has been operating
Nike-sponsored summer camps for both adult and high school runners since
Benson has been a consultant about heart rate training for both Polar
and Nike and has written three books for runners on the subject. He also
serves as a special contributor to Running Times magazine and has
been 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. Sales
of Coach Benson’s Secret Workouts book have reached more
than 7,000. Benson lives on Amelia Island, Florida.
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 consults to numerous sports
organizations including the National Hockey League, the National
Football League, U.S. Rowing, and U.S. Skiing and has 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 Web sites 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 school boy in his native Ireland. More
recently he has turned his focus to triathlon and Ironman competitions.
Connolly lives in Burlington, Vermont.
“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