To effectively train in each of the five heart zones, it is important to accurately determine your maximum heart rate, which is the anchor point for setting training zones. There are three ways to accomplish this: 1) Sub-Max field tests 2) a maximum test to exhaustion or 3) a mathematical formula, none of which are sufficiently accurate.

Here's one of the best Sub-Max tests to take. Developed by Carl Foster, Ph. D., University of Wisconsin, this test is published in peer-reviewed professional journals.

There are few exercise scientists in the world with the credentials and authority of Carl Foster, Ph. D. His academic qualifications are stellar and his research extraordinary. With 30 years of research and over 300 peer-reviewed published articles, Carl is the past president of the American College of Sports Medicine, textbook author, and a distinguished Heart Zones Conference faculty member.

For more on how to set your five training zones now that you have an accurate estimate of your maximum heart rate, read the article "Sub-Max Testing: Why and How."

How do you find a fellow Zoner at an event? Look for someone wearing Heart Zones headgear. That's what Marsha Whitman, a Heart Zones Certified Coach, experienced at this year's Boston Marathon, and it made all of the difference for her. Read about her experience below, then order this Month's Special - our "buy one, get one free":

"As I was walking toward the starting line of the Boston Marathon - a little anxious, wondering why I chose Boston as my very first marathon - I looked up and saw a woman wearing Heart Zones headgear. So, of course, I went right up to her and said, "Hey, nice headgear, I have one just like it (on my wrist at the moment). Are you affiliated with Heart Zones Training?" She replied, "Yes, I'm a new certified coach from Austin." "Wow, I'm a new Head Coach here in Boston! Nice to meet you!!!" Her name was Cindy.

Cindy and I proceeded to run the entire race together, pacing off of my heart rate monitor. With this as my first marathon I had a very strict race plan to stay with so I could accomplish my goal of completing the marathon without stopping - not even once. Mission accomplished, with a time of 4:22:41 - 10 min/mi pace from mile 1 until the very end!!!

Cindy was wonderful staying with me - she could easily have picked up the pace if she wanted to, but decided to keep me company. It was wonderful to have the company and to make a new friend in the process. If not for the Heart Zones headgear, we would never have met, and I'm sure our Boston Marathon experiences would not have been quite as special.

Best Regards,
Marsha Whitman

This, the seventh year of the Heart Zones Conference, brings together the latest in consumer fitness training with cutting-edge companion technologies. Here's an example - the new smart fabrics from New Zealand's Zephyr Technologies. Heart Zones USA is in the application product testing phase for Zephyr, test-driving their new smart receiver belt. The cloth chest strap captures body posture, heart rate, and breathing rate to mention just a few of the body's responses to activity.