Although Heart-rate monitors (HRM’s) are a common item in most athletes’ kit bags these days, very few people know how to get the best out of them. HRM’s are there to help guide the intensity of your workout. To train specifically and correctly, you’ll need to train in carefully defined “zones”. This article assumes that you already have your zones but need practical pointers on how to use your HRM out on the road. What follows is a brief discussion on some of the factors affecting heart-rate and the remedies you can apply.

Interval training is one of the best ways to increase performance across all endurance sports. It is therefore a regular staple in all of Coach Gareth’s training programs. Here’s why and how to do them better…