The use of heart rate monitoring in training has been well documented over the past several years. Today, world class athletes in sports ranging from running to triathlons to skiing are using heart rate monitoring to help them determine their optimal training levels.

The use of a hard/easy approach to training is now universally recognized and this system will be what we use in our training here at East. Unfortunately, it is not always easy to determine what is hard and what is easy. That is why we use our pulse rate, to make sure we are working hard on our hard days, and taking it easy on our easy days.

Most of our training days will utilize a 60-65% of maximum target heart rate for easy work outs and a 85-95% of maximum target heart rate on our hard days. Sometimes we will work at rates in between. To determine you maximum heart rate, the following formula may be used:

220 less your age (16) = 204

204 less you resting heart rate (55) = 149

149 times 65%=97, plus your resting rate (55)=152

149 times 90%=134, plus your resting rate (55)=189

Your target rate on an easy day would be 152, and your target rate on a hard day would be 197.
Now figure your 65% and 95% rates:

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