few that will be doing both.Oooooh – some of you do like numbers! Maximum heart rate, resting heart rate, working heart rate, and percentages of all three – they’re always somewhere to be found in the forums. The latest of these seems to be simply a

use a heart rate monitor, aim to hit 90 per cent of your maximum heart rate. Begin and end the session with 10 minutes of easy running. The middle 25 minutes is where you want to enter your tempo zone.Tempo running requires greater focus than other

to 10-15 seconds per mile slower than your current 10K race pace. Run at this pace for five minutes then increase the gradient to five per cent and run for two more minutes at the same pace. This should force your heart rate up by 10-15 per cent

back to back. Ride the first lap at a pace slightly lower than your goal race effort (measured by either power or heart rate), ride the second lap at your goal race effort and ride the final lap slightly higher than race effort. After the bike do a 20

at the end. You need to get up to race pace earlier on and stay there. The key thing is to get your warm-up strategy right and include some faster 200m sections where you take longer strides to drive your heart rate higher. Practise your warm-up routine

up of two five-minute runs at a faster pace, each framed by five minutes of easy jogging. Once this becomes easy, try one 10-minute interval at threshold pace – this is about 85 per cent of your maximum heart rate, where you can utter a few words

– the difficult one is swimming. In a race we cannot keep looking at our heart-rate monitor or stopwatch,” says Bill Black, who coached the GB Men’s Triathlon Team at the Sydney Olympics. “But if we train at a certain pace in the pool we can keep cross

these points - the difficult one is swimming. In a race we cannot keep looking at our heart-rate monitor or stopwatch," says Bill Black, who coached the GB Men's Triathlon Team at the Sydney Olympics. "But if we train at a certain pace in the pool we can keep

.”He started by devising a simple experiment with a small group of subjects who ran or bicycled for 40 minutes at 76 per cent of their maximum heart rate, and then had blood samples drawn immediately after exercising. Next the blood samples were flown to a

boys' lungs are developed by the age of 16. Maximum heart rates in children may reach 220 or even 225 before puberty, but tend to fall to around 200 in the late teens." The main thing to concentrate on at an early age is skills," says Denmark. "You have