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Total Heart Rate Training: Customize and Maximize Your Workout Using a Heart Rate Monitor Paperback – November 1, 2006
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About the Author
Joe has trained endurance athletes since 1980, including national champions, world championship contenders, and Olympic athletes in triathlon, duathlon, road cycling, and mountain biking.
He is an elite-certified USA Triathlon and USA Cycling coach and holds a master's degree in exercise science. He conducts training and racing seminars around the world and provides consulting services for corporations in the fitness industry. He has also been active in business as the founder of Ultrafit, an association of coaching businesses; TrainingPeaks, a web-based software company; and TrainingBible Coaching.
Top Customer Reviews
One of the reasons I got this book was that it, at the time I ordered it (November, 2006), it was the latest (and greatest) book about heart rate training. Being the latest, I expected it to have the most up-to-date information regarding heart rate training. And in that aspect, it does not disappoint.
Another reason I got this book was because I'm a fan of the author, Joe Friel (I already have his Mountain Biker's Training Bible, Cyclists' Training Bible, Cycling Past 50, and The Paleo Diet for Athletes -- my reviews which should be coming soon).
As a comparison, the only other book I have about heart rate training is Sally Edwards and Sally Reed's Heart Zones Cycling, another admirable book (and also as of this writing, a 2006 publication).
I was discouraged a bit that, to get a really clearer picture on how effective heart rate training is, another form of measurement should be used as well, whether it's Rate of Perceived Exertion (free, but subject to, er, subjectivity), or through the use of a Power Meter (accurate, but expensive). I was discouraged (only a bit, mind you) because Power Meters are kinda out of my financial reach at the moment, and I would not be able to reach the potential of the author's advise. Note, you get a CLEARER picture of your fitness progression when these other forms of measurement are used in conjunction with heart rate monitoring.
This does not mean, however, that Power Meters are mandatory -- Joe just says the facts: if you have one, then better. After all, the title of the book is TOTAL Heart Rate Training, not just "Heart Rate Training", and the author would do the reader an injustice if he didn't show the synergy of different measurement systems.Read more ›
Contrary to the impression you might get from the book's title, this book is not a recap of the usual information about heart rate training, it is rather a concise summary of the long experience of the author searching for both effective training strategies and a way of organizing those strategies into an overall system.
The highlights that impressed me:
1. How to realistically and accurately evaluate your own heart rate training zones. "Max heart rate" is risky and unneccessary to test and uselessly inaccurate to estimate from age. Friel's approach is to use lactate threshold and work back from there because it is much easier to determine and more meaningful to most training programs.
2. The physiological and functional effects of each training zone, related to perceived effort and types of training drill. This breakdown tells you exactly how each type of training affects your basic athletic abilities and gives you examples of drills for each zone.
3. An easily understood adaptation of Bompa's system for relating basic athletic abilities (endurance, force, speed-skill) to advanced abilities (muscular endurance, anaerobic endurance, power).
4. Practical suggestions for determining what sorts of training you need to support activity of different durations.
The book focuses primarily on training for endurance sports, but its quantitative approach to training will help anyone in any athletic activity to systematize and improve their own program.Read more ›
For the person who does compete, or the coach of competitors, this would probably be a worthwhile read. But those who have no intention of doing such things, I would skip this book.
1. When I run I usually strive to keep my heart rate in a certain heart rate zone for a certain amount of time. I noticed that the farther I got into my run the more I would have to slow down to keep my heart rate in the prescribed zone. In the book Joe tells us that this is called coupling (coupling of heart rate and pace) and that a fit athlete can maintain a constant pace without their heart rate elevating excessively. In my case, my heart rate and pace are decoupling which is a sign of a lack of fitness. He goes on to describe the approach for measuring the amount of decoupling and how to change your fitness program to address this deficiency.
2. Another lesson learned from Joe's book is that your heart rate zone should be based on your lactate threshold heart rate (LTHR) . I've always used the Kavornen method to compute my heart rate zones.Read more ›
Most Recent Customer Reviews
I bought this because Friel's mtb bible was such a great book.
This book is a weak lightweight summary of info that is in the bible. Read more
Typical Joe Friel book. Packed with useful information but in a format that is easily understandable. Recommended for anyone wanting to do heart rate based training.Published 2 months ago by Gil R
I got this at the same time as my heart rate monitor. This was useful to help me understand how to use the monitor and how to train, using it, to improve cardiorespiratory... Read morePublished 7 months ago by Rebeccah
Has some good info to help with your training, but does not come with training plans. Expect to either spend a lot of time and effort developing plans after reading, or (as the... Read morePublished 8 months ago by James
Very helpful book for any athlete looking to understand how to train well with heart rate and actually takes you through the process of creating a yearly training plan!Published 9 months ago by William Alverio
Great book if you're serious about improving your fitness.
Most of the ideas are well known, however, this books ties them up nicely. Read more
Solid information. Anyone can follow this information and put to use with a good heart rate monitor. Get to know your device and use this book for training and reference.Published 13 months ago by Hilario Lopez