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Heart Rate Training
If you’re serious about your sport, you’re serious about conditioning. Now, with one small device, you can apply the latest technology, science, and research to take the guesswork out of training, monitor progress, and see results. Heart Rate Training will show you how!
From functions, features, and operational advice for your device to interpreting and applying the results, Heart Rate Training is a step-by-step guide to optimizing performance. You’ll learn how, when, and why monitors can, and should, be incorporated into your workouts, training, and conditioning program to produce maximum results.
In Heart Rate Training, authors Roy Benson and Declan Connolly show you how to determine deficiencies in training and performance, create targeted programs to increase endurance, raise lactate threshold, increase speed and power, and monitor your recovery between workouts. And the sample programs allow you to manipulate the training components to design a long-term training plan across eight endurance sports: walking, running, cycling, swimming, triathlon, rowing, cross-country skiing, and team sports.
When you’re ready to take training and performance to the next level, turn to Heart Rate Training and achieve your personal best.
From functions, features, and operational advice for your device to interpreting and applying the results, Heart Rate Training is a step-by-step guide to optimizing performance. You’ll learn how, when, and why monitors can, and should, be incorporated into your workouts, training, and conditioning program to produce maximum results.
In Heart Rate Training, authors Roy Benson and Declan Connolly show you how to determine deficiencies in training and performance, create targeted programs to increase endurance, raise lactate threshold, increase speed and power, and monitor your recovery between workouts. And the sample programs allow you to manipulate the training components to design a long-term training plan across eight endurance sports: walking, running, cycling, swimming, triathlon, rowing, cross-country skiing, and team sports.
When you’re ready to take training and performance to the next level, turn to Heart Rate Training and achieve your personal best.
212 pages, Paperback
First published January 1, 2011
62 people are currently reading
121 people want to read
About the author
Roy Benson
11 books1 followerRoy T. Benson, MPE, CFI, is an exercise scientist and distance-running coach. He has run competitively for more than 40 years, and he has coached professionally for 46 years for military, club, university, and high school teams. From 1993 to 2008, his boys’ and girls’ cross country teams at Marist High School in Atlanta, Georgia, won a total of 16 state championships and his cross country and track runners won 21 individual state titles. Benson is also the owner and president of Running, Ltd., a company that has been operating Nike-sponsored summer camps for both adult and high school runners since 1972.
Benson has been a consultant about heart rate training for both Polar and Nike and has written three books for runners on the subject. He also serves as a special contributor to Running Times magazine and has been a contributing editor for Running Journal magazine. His booklet Precision Running, published by Polar Electro, has sold over 200,000 copies and has been translated into seven languages. Sales of Coach Benson’s Secret Workouts book have reached more than 7,000. Benson lives on Amelia Island, Florida.
Benson has been a consultant about heart rate training for both Polar and Nike and has written three books for runners on the subject. He also serves as a special contributor to Running Times magazine and has been a contributing editor for Running Journal magazine. His booklet Precision Running, published by Polar Electro, has sold over 200,000 copies and has been translated into seven languages. Sales of Coach Benson’s Secret Workouts book have reached more than 7,000. Benson lives on Amelia Island, Florida.
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Displaying 1 - 19 of 19 reviews
September 6, 2016
Interesting topic where valuable information are diluted in the flood of text. Considering example programs, there is nothing new that you don't already know from standard (marathon) programs - intervals, tempos, LSD (long, slow distance) etc.
What caught my interest were "heart rate fartleks" - I will integrate them in my winter program. Partially usable, for me, is the endurance training, i.e. running with low HR - again, winter training.
What I'm not taking that it's really mistake when you miss your HR zone by 3 beats per minute, because of wrong initial measurement. Authors are saying that you don't need to go to a lab to have precise numbers... because it's expensive. And that you can use use some in-field measurement (= specific workout) to figure out some good numbers. Well, that somehow undermine the whole point of the book.
What caught my interest were "heart rate fartleks" - I will integrate them in my winter program. Partially usable, for me, is the endurance training, i.e. running with low HR - again, winter training.
What I'm not taking that it's really mistake when you miss your HR zone by 3 beats per minute, because of wrong initial measurement. Authors are saying that you don't need to go to a lab to have precise numbers... because it's expensive. And that you can use use some in-field measurement (= specific workout) to figure out some good numbers. Well, that somehow undermine the whole point of the book.
July 25, 2021
Title accurate
June 1, 2012
Great advice on using a HRM to train in several different sports. I adapted my training runs to incorporate several ideas.
December 28, 2025
1. Speed (anaerobic), Economy (anaerobic), Stamina (aerobic), Endurance (aerobic)
2. Each time the athlete performed a hard session or a long run, the resting heart rate was elevated on the following day
3. Easier exercise cause cardiovascular (aerobic) changes and harder exercise cause biochemical (anaerobic) changes
4. In the well-trained endurance athlete, MHR actually decreases slightly with the progressing fitness
5. To burn fat cleanly, the body needs lots of oxygen, which forces the runner to slow down
6. Burn fat more efficiently to allow carbohydrate supplies to last until the end of the event is one of the major goals of endurance training
2. Each time the athlete performed a hard session or a long run, the resting heart rate was elevated on the following day
3. Easier exercise cause cardiovascular (aerobic) changes and harder exercise cause biochemical (anaerobic) changes
4. In the well-trained endurance athlete, MHR actually decreases slightly with the progressing fitness
5. To burn fat cleanly, the body needs lots of oxygen, which forces the runner to slow down
6. Burn fat more efficiently to allow carbohydrate supplies to last until the end of the event is one of the major goals of endurance training
March 2, 2018
Loads of great info
If your an old athlete like me, give this new heart rate training a look. My daughter gave us a pair of fitbits, now I can train properly. Good solid book. Match your needs or sport then get after it. Modern technology who knew it would work for all athletes. Really great read.
If your an old athlete like me, give this new heart rate training a look. My daughter gave us a pair of fitbits, now I can train properly. Good solid book. Match your needs or sport then get after it. Modern technology who knew it would work for all athletes. Really great read.
April 4, 2020
Some contents are obvious if you are in the Endurance field for a long time. But it's always great to refresh the knowledge about tempo runs, strength sessions and T2 long runs.
It worth a reading and if you're a beginner it worth double because it contains some nice training templates.
It worth a reading and if you're a beginner it worth double because it contains some nice training templates.
January 23, 2020
did not read yet
November 3, 2020
Super interesting look at HR training with some good plans.
February 26, 2022
A little too detailed for me, but the data geek would probably love it.
September 28, 2022
The authors walk the reader through heart rate information and then set out training programs for a variety of exercise modules.
April 21, 2023
Really interesting training and learned a lot on ways to maximize training. Dull parts and plans for non running that I skipped. Saved training options for fall goals!
March 13, 2017
Great resource for anyone who is interested in or does heart rate training.
February 20, 2017
Great reference to have for using heart rate during workouts. Lots of material covered, but it explains the theory behind each of the training zones. Good explanations of each of the different types of workouts for generating a different physiological response to training. I'll definitely keep coming back to this one!
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December 8, 2019Time (and my next race) will tell the rating of this book.
All in all, great read. Thorough yet readable. Academic yet funny.
The final chapters are sport specific to help you develop a training program - I did not read the chapters about other sports (triathalon, rowing, etc.) and just stuck to what I do, run.
Update: PR’d by over 8 minutes. Had a ton left in the tank, but calves cramped around mile 18. I believe due to flexible shoe choice. Cardio/vascular and muscle energy wise - I had so much more to give.
All in all, great read. Thorough yet readable. Academic yet funny.
The final chapters are sport specific to help you develop a training program - I did not read the chapters about other sports (triathalon, rowing, etc.) and just stuck to what I do, run.
Update: PR’d by over 8 minutes. Had a ton left in the tank, but calves cramped around mile 18. I believe due to flexible shoe choice. Cardio/vascular and muscle energy wise - I had so much more to give.
July 26, 2013
Just way, way too much detail. I get that they were trying to explain some of the background so you understand why you're doing certain things, but I kept waiting for the WHAT I'm supposed to do. It was just entirely too complex. I'm still looking for a good heart rate training plan. This sure isn't it.
Just skip to the end and look at the workouts. The author kept admonishing me to READ IT ALL SO I WOULD UNDERSTAND, so I did, but honestly only the workout tables were of interest.
Just skip to the end and look at the workouts. The author kept admonishing me to READ IT ALL SO I WOULD UNDERSTAND, so I did, but honestly only the workout tables were of interest.
June 18, 2015
Great theories with a lot of evidence to support. The authors were very repetitive and a little disjointed; it feels like they didn't read each others sections. Also, the book does not give a whole lot of room to develop a personal plan like "Strength Training" by the NSCA does. Instead, "Heart Rate Training" gives the author's plans, but doesn't provide enough knowledge to develop a personal plan.
June 15, 2016
Great book to reference! This books contains really important information about how to build your aerobic base and raise your anaerobic threshold. I really enjoyed the background physiology about fast and slow twitch muscle fibers and the difference in their metabolism. yay I love running now! It is key to start slow and be in tune with what zone you are training at!
June 8, 2014
Pretty Disappointing
Outdated information and the author constantly gives inaccurate advice about weight loss in a book he repeatedly says is about becoming a better athlete. Save your money.
Outdated information and the author constantly gives inaccurate advice about weight loss in a book he repeatedly says is about becoming a better athlete. Save your money.
August 11, 2016
Great info on heart rate training!
Displaying 1 - 19 of 19 reviews