In this kitbag article we discuss the Polar H10
What is it?
The Polar H10 is a heart rate monitor (chest strap) for use during exercise, but it can also be used at rest.
What does it do?
It accurately measures your heart rate and gives live data to your smartwatch or other compatible device by detecting electrical signals direct from the heart. As such, chest straps are over 99% accurate and are far superior to wrist-based monitors.
Why should I care?
First of all, extra data is always cool! Secondly, research has shown that heart rate-based training has a number of advantages over traditional distance- or pace-based training plans, leading to steady improvements over time and possibly even reducing the risk of overtraining-related injuries.
What is the science behind it?
Training with a heart rate monitor means that your workout is graded by “effort” for a set time, rather than distance or average pace. The heart rate is divided into zones 1-5, with zone 1 (roughly 120 bpm) being a gentle warm up and zone 5 (about 175+ bpm depending on age and fitness) being maximal effort. Most training takes place in zone 2 and falls under the category of aerobic training, whereas zone 4 (threshold zone) is reserved for speedy intervals and rapid improvements in VO2 max. Over time, these zones adapt and become highly tailored to each individual athlete due to changing fitness and increasing age. To me, it feels similar to having a very good personal trainer, who knows you inside and out.
Why is this in my kitbag?
I think training with a heart rate monitor helps to keep me disciplined. It makes me run slow on recovery/easy runs and equally, it makes me work hard during interval sessions, even when I don’t want to! Another benefit is that it has taught me to crest every hill, i.e. speeding up as I reach the top and go over each hill. If I don’t do this, then I quickly fall out of my target zone and my watch screams at me. I’ve found this gives me an advantage on race day, since most people will relax slightly as they reach the top of hills and I’ll accelerate past them!
Final word
I have been running for a long time and always believed that running fast during training would mean that I would run fast on race day. Over the years I read a few articles claiming that you should “train slow to run fast”, and I always dismissed them. It’s not logical, therefore I’d be wasting my time. Fast-forward many years and one article in particular caught my eye, suggesting that heart rate-based training could lead to better performance. I was concerned I might quickly grow tired of wearing my heart rate monitor due to discomfort, but I decided to give it a go anyway in summer 2021. I won’t lie, it can be a pain having to strap up every time and annoyingly, it can move about during speed repeats or when running fast downhill, but I’m now running faster than I’ve ever run before, with PBs to prove it!
Acknowledgements
This article highlights my personal experience with this product and is in no way intended as an endorsement or promotion. Individual experiences and results may vary.
Abstract Athlete 