Why and how to use a heart rate monitor when training

The how and why of using a heart rate monitor

Posted by Agoga on Tuesday, May 15, 2018


This week it’s Libby & John with you for our live video Q&A series, for quite a general but super useful chat on why you might consider using a heart rate monitor, what it’s useful for and how to get the most out of it. Perfect timing as the run season kicks into gear!

In this chat, Libby and John cover:

  • What does having a healthy heart really mean?
  • Why a heart rate monitor can be useful in tracking your progress
  • How you can use your device to learn to balance your training schedule
  • How to wear it and use the technology that supports it
  • If you don’t have a monitor, how else can you tell what intensity you’re really working at?

P.S. John will be creating an awesome run program for our Agogians in the lead up to City2Surf this year and is also a kick-ass PT who has a rare few spots available on his schedule at the moment due to just moving to the Bondi bubble, so for those of you who need a little winter boost or a fresh focus, drop him a line at [email protected] to let him know you’d like to have a chat or be kept in the loop!

Do you REALLY need to warm up and cool down?

training warm up - cool down

The topic for this week’s live video Q&A series, where we answer questions coming directly from our community of Agogian athletes, is about whether you REALLY need to warm up and cool down before/after your workouts. Click PLAY to hear our opinion on the topic – we hope you enjoy it!

In this chat, Libby and Nic cover:

  • Are warm ups and cool downs just a bonus, or integral to your workout?
  • The reasons you might want to consider specifically making time to warm up
  • Static or dynamic movement?
  • The simple steps to go through for an effective warm up
  • Mental prep – is it a thing for your everyday workouts?
  • How to cool down effectively
  • Why it’s worth spending those extra few minutes chilling out before you leave the gym
  • Bonus tip: cool downs can boost your digestive and metabolic health too!

Strength or cardio… what’s the right balance for you?

Facebook Live 3rd May - Strength or Cardio

The topic for this week’s live video Q&A series is all about that age-old debate of strength VS cardio and what a good, balanced week of training looks like if your goals are increased health, strength and fitness.

In this chat, Libby and Nic cover:

  • What is strength?
  • What is cardio conditioning?
  • Do you have a specific strength or cardio goal?
  • How to structure your week if your goal is general physical preparedness
  • Programming for 1-2 times per week
  • Programming for a more extensive training week of 3, 4, or more sessions
  • Where does general movement like walking fit in?

Click PLAY and find out more!

Supplements 102: High Performance Supp’s

Our live video Q&A series is based on the questions our community are presenting to us each week and today’s topic takes last week’s chat to the next level: Supplements 102! We cover high performance supplements that can take your training and recovery to the next level – plus a few that might send your performance the other way.

In this chat, Libby and Nic cover:

  • Creatine
  • Caffeine
  • Pre-workouts
  • Beta Alanine
  • BCAAs
  • Fat Burners
  • The one magic “super supp” that can supercharge performance for minimum dollars – but we’ll only tell you what it is right at the end!

Hit PLAY and check it out…

AGOGA BLOG: Supplements 101

Our live video Q&A series is based on the questions our community are presenting to us each week and today’s topic is a goodie: Supplements 101, where we cover general health supplements that can be really helpful in making you feel a million dollars on a daily basis.

Press play to check it out!

In this chat, Libby and Nic cover:

  • When you need to think about supplementation
  • Who can benefit from protein powder
  • Food-based supps that help you stay on top of your nutrition
  • Sleep better, think sharper and feel more energised with these basics
  • Chasing clear skin? This might help…

Post-workout nutrition: when and what to eat!

Our live video Q&A series is based on the questions our community are presenting to us each week and today’s topic is one of those age-old concerns that comes up alllllll the time – when and what should you eat (and avoid!) directly after a workout. Yep, it’s time to talk post-workout nutrition Agogians!

In this chat, Libby and Nic cover:

  • What’s more important: what you’re putting in your mouth, or when?
  • The importance of post-workout nutrition
  • Do you really need to eat during that magic 15-30 minute window?
  • Why listening to your body’s hunger cues is important
  • Foods to include and avoid in the hour after you’ve just worked out
  • The part hydration plays
  • The one food you should definitely avoid immediately after you workout

How does training really affect your health?

AGOGIANS, it’s been a while between posts but the exciting news is we’re back and live! Just in time for World Health Day this Saturday (7th April) – watch our live chat with Libby and Nic talking about how staying active affects your overall health.

In this chat the guys cover:

  • What staying fit really means to your Agoga trainers
  • Why moving your body is so critical to keeping your energy up
  • The part a balanced program plays in managing your health
  • Why progression in your training is so important
  • The simple ABC principle you can use to stay on track

Check it out on Facebook now!

AGOGA’s Speed & Strength Standards


AGOGA training provides a platform for our everyday athletes to continually improve their athleticism. From running speed and vertical pressing, to pulling strength and hinge movement capabilities, there’s always room for improvement. From untrained newbies to renowned Olympians, we’re each on a journey to becoming the best version of ourselves. To help you along your health & fitness journey, your AGOGA coaches have prepared a set of speed and strength standards to serve as a reference point for your training. Here we go!

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Finish Winter Feeling Like An Athlete

The warmth is returning to the air and with a few weeks left of the Aussie winter, now’s the time to prepare your body for an epic spring/summer season of training.

But you’ve got to be smart about it. Don’t just dive in headfirst and overdo it, plan your return so you path the way for an illness and injury-free return to optimum fitness.

Here are a few tips to make sure your game is strong, you get up every time that alarm goes off, and you finish winter feeling like an athlete, with a body to match.

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A Shotover the Moon: The Mind of an Endurance Runner   

The term “endurance race” can strike fear into the hearts of even the most enthusiastic athlete. Whether it’s a half-marathon, Ironman triathlon or ultra marathon, endurance races challenge participants’ physical and mental stamina and resilience. This week, AGOGA’s very own Swedish endurance hero himself, Kalle Kortelainen, shares his experience running the incredible Shotover Moonlight Marathon. Whether you’re an endurance junkie or not, grab a cuppa, get comfortable and enjoy Kalle’s journey, insights and learnings which can help us tackle our everyday challenges. Over to you Kalle.

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