1. Presented by: You must log in and call in for the webinar To hear the audio portion call: 1-218-339-2500 and enter access code: 838290 # Speed, Distance AND Heart Rate... a powerful combination

2. Agenda Duration: 40 minutes Speed-Distance-Heart Rate data How does Heart Rate training work and why use it Success Stories Beginner Q&A Enter for a chance to win!

3. When training you need to: Follow a training plan Gauge your intensity (push harder/back off) Track your improvements Analyze results Stay motivated Speed and Distance Measurements… Only 1 piece of the puzzle

4. Speed & DistanceHeart Rate Training Follow Coach Troy training plan X Gauge your intensityX Track fitness improvementX Analyze resultsXX Stay motivatedXX Execute Race Day Strategy XX Overview

5. Speed and Distance: March I ran 3 miles in 36 minutes April I ran 3 miles in 30 minutes Speed and Distance Measurements… Only 1 piece of the puzzle

6. Speed and Distance: March I ran 3 miles in 36 minutes April I ran 3 miles in 30 minutes Speed and Distance Measurements… Only 1 piece of the puzzle Shows an improvement in time, speed and distance.

7. Speed and Distance with Heart Rate training: March I ran 3 miles in 36 minutes at an average heart rate of 165. Thats my intensity zone 4. April I ran 3 miles in 30 minutes at an average heart rate of 145. Thats my intensity zone 3. Speed and Distance Measurements… Only 1 piece of the puzzle

8. Speed and Distance with Heart Rate training: March I ran 3 miles in 36 minutes at an average heart rate of 165. Thats my intensity zone 4. April I ran 3 miles in 30 minutes at an average heart rate of 145. Thats my intensity zone 3. Speed and Distance Measurements… Only 1 piece of the puzzle Shows an improvement in time, speed and distance. Fitness improvement Intensity

9. Training Computer Calculates your Target Zone, a heart rate range that is based on a percentage of your Maximum Heart Rate and your age. Train in Target Zone Get fitter and your heart is able to pump more blood with every beat. Over Time Your heart doesnt have to beat as often to get the required oxygen to your muscles, which in turn decreases your resting and exercise heart rate. Result Muscles utilize oxygen better, meaning you can put more effort in and still maintain the same heart rate. Equals fitness improvement. How does heart rate show fitness improvement?

10. Calculates your Target Zone, a heart rate range that is based on a percentage of your Maximum Heart Rate and your age Training in each Target Zone has a different effect Training Computer Blue Zone 60-70% of maximum heart rate Recovery workouts, fat burning, endurance building Gray Zone 70-80% of maximum heart rate Improves cardiovascular fitness, muscle strength and endurance Red Zone >80% of maximum heart rate Interval training and maximum speed development Why do I need to train with heart rate?

11. Target Zone training is incorporated into Coach Troy Jacobsons training plan Key words to follow: Aerobic: Blue Zone Tempo: Gray Zone Blue Zone 60-70% of maximum heart rate Recovery workouts, fat burning, endurance building Gray Zone 70-80% of maximum heart rate Improves cardiovascular fitness, muscle strength and endurance Red Zone >80% of maximum heart rate Interval training and maximum speed development

12. Example: Wednesday Bike 45 minutes in your aerobic zone (60%-70% of maximum heart rate) then run for 20 minutes in your aerobic zone. Brick means do these two workouts consecutively. Blue Zone 60-70% of maximum heart rate Recovery workouts, fat burning, endurance building Gray Zone 70-80% of maximum heart rate Improves cardiovascular fitness, muscle strength and endurance Red Zone >80% of maximum heart rate Interval training and maximum speed development

13. Heart Rate provides critical training information: Training intensity (takes the guess work out of training) Training guidance (dont train enough on hard effort days / too hard on recovery days) Avoid Overtraining Fitness Improvement (Fitness= Rest - Stress) Real time feedback Race Day guidance

14. Decision making that isn't possible without this information: -Helps you establish realistic finishing time goals -Match pace necessary to hit your time goals with heart rate -Provides a real time pacing tool that would otherwise only be possible with lap splits at mile markers -Helps to avoid the common mistake of going out too fast Heart Rate gives you Race Day decision making Example: In training you run 10 min/mile pace at heart rate of 160. During race you are on 10 minute pace, and heart rate is 170. You can make the decision to keep at that pace (time goal) or back down a bit (finishing goal) Provides a solid benchmark during training that can guide you during race day

15. Common Question: How do I stay in my zone? First establish a base of endurance mileage and heart rate efficiency during the base building phase Add walking or an easy spin in a low gear into workouts Tips: -On race day your heart rate may be higher (adrenaline) -During the summer, your heart rate may be 10-12 bpm higher -Hydrate -Elevated heart rate may be a sign of overtraining

16. GPSSpeed Sensor ActivityMulti-activitiesRunning Measurement1 measurement every 2.5 - 3 seconds 1,000 measurements per second Sharp TurnsAffects accuracyNot affected Common Question: GPS or Speed Sensor?

17. www.youtube.com/user/polarUSA Speed and Distance and Heart Rate… Success Stories! Available on YouTube and Facebook

18. facebook.com/polarusa

19. Which Polar is right for me? -Visit Polar Retailers -Visit Polarusa.com to see the full product line -Ask Corey on Iron Girl heart rate training discussion board Aflac Iron Girl Retail Partners: Columbia, MD Bloomington, MN Syracuse, NY RS300X FT60 FT4 FT7 Boulder, CO Seattle, WA

20. Thanks! Please enter for a chance to Win Email your name to: contest.winners@polar.fi Polar FT4 and Aflac Iron Girl Race Entry (excluding sold out events) Winner will also be posted on Iron Girls facebook FT4

21. Q&A