-marathon race pace. Sample session: 1.5 miles at 60%, then 15-20 mins at exactly 85%, then 1.5 miles at 60%.85-90% Approx 5K-10K pace. Sample sessions: 6 x 800m peaking at 90% in each rep; 5 x 2000m peaking at 85% in each rep. 95% Peak heart rate at 400m rep

weight and sex into the calculation. Some monitors also estimate a percentage of fat calories burnt. Five First Steps Roughly estimate your maximum heart rate (MHR) by subtracting your age from 220 (or a little more accurately, 214-(0.8 x age) for men

every few minutes as you're running, to get a general idea of your rate throughout the session. You will probably find that, even if you maintain the same pace throughout, your heart rate will rise by 5-10 beats over a period of 30 minutes

If you are new to running, or only want an approximation of your maximum heart ate, you can use the formula of 214 – (0.8 x age) for men and 209 – (0.9 x age) for women. Unfortunately for 5-10 per cent of the population, this figure can be wrong

receivers let you record a certain amount of heart rate readings – every minute for 30 minutes, for example. Others store the heart rate throughout, for subsequent recall; most have varying recording intervals such as five, 15 and 60 seconds.At the top end

The smartest HRM on test in both senses (for an extra £15 you can have a metal strap), the USP of the T3 is the 'real-time‚' Training Effect, which shows how hard you are working during a run. In addition to the heart-rate zone, there are three zones for post

to sit too low (the straps aren’t adjustable) so the signal can take a while to settle down. Contact www.polar-uk.com; 01926 816 177; www.triumph-international.co.uk, 01793 720 232 Timex Ironman Ladies 30 Lap HRM – £80This is not really a women’s heart-rate

, but your new training paces might come as a surprise too. Before you get started, work out the right benchmarks to work towards by finding your maximum heart rate. If you're a complete beginner, start off with this very approximate formula: 214 - (0.8 x

from total time, lap time, HR or time of day.Contact: 0800 056 1640; www.nike.comReebok Precision Trainer £129.99Displays both HR in beats per minute and as a percentage of maximum HR.Press a single button while running and watch scans through maximum

heart rate that you're aiming for (eg 60 per cent for an easy run would be 150 x 0.60 = 90), and add it to your resting heart rate: 90 + 56 = 146. The final figure is your working heart rate. Sample Sessions: 60% Recovery run - this will feel slow