How to Use a Heart Rate Monitor
- 1). Calculate your Functional Threshold Heart Rate (FTHR). You can determine this rate by strapping on the heart monitor and doing a sample run for 30 minutes at a fast pace/sprint. This will give you an idea of your average maximum heart rate.
- 2). Calculate your maximum Active Recovery rate. Multiply your FTHR by 0.86; this is your active recovery rate, so any time your heart rate monitor reads below this number, you are in an Active Recovery state and haven't reached the endurance level.
- 3). Calculate your maximum Aerobic Endurance rate. Multiply your FTHR by 0.91. Any time your heart rate monitor reads between your active recovery rate and this number, you are within your Aerobic Endurance state and burning a significant number of calories per hour.
- 4). Calculate your maximum Muscular Endurance rate. Multiply your FTHR by 0.96. Any time your heart rate monitor reads between your aerobic endurance rate and this number, you are within your Muscular Endurance state and burning a moderate amount of calories per hour.
- 5). Calculate your maximum Anaerobic Endurance rate. Multiply your FTHR by 1.02. Any time your heart rate monitor reads between your Muscular Endurance Rate and this number, you are within your Anaerobic Endurance rate.
- 6). Determine your maximum Aerobic Capacity rate. Anything greater than your maximum Anaerobic Endurance rate is your Aerobic Capacity, which may be your maximum calorie-burning potential and highest performance/endurance level.
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