courir au cardio

Cardio-running: How-to guide

Measuring your heart-rate when running is the best way to be sure to maintain the right pace. The right rhythm corresponds to both your level and your objective. You do not run at the same pace for your first jog, for losing weight, for getting in shape, or for preparing a race. Do you want to try the cardio experience? Then all you need to do is read this guide to make sure you have the right equipment.


The heart-rate monitor

The heart-rate monitor measures the number of heart beats per minute. There are several models, the most common being the heart monitor strap. People with sensitive skin sometimes find it uncomfortable or irritating.That's why Kalenji has developed the cardio tee-shirt and vest. The sensors are in the fibre of the fabric: a second-skin for running in total comfort at the right pace!


The transmitter

Most heart-rate monitor straps already have the transmitter clipped onto the belt. The space between the press studs is standard*, so it can also be clipped onto the cardio tee-shirt or vest. The transmitter sends the information collected by the monitor to the receiver.


The receiver

Two possibilities are available for displaying and saving cardio information.

The first possibility: a heart-rate monitor watcher or a cardio-GPS watch. There are heart-rate monitors watches at very reasonable prices. It is sufficient for beginning cardio-running and simple training plans. The cardio-GPS watch provides more complex training functions. You can record your sessions, create complex sessions, define heart-rate ranges, etc. On the downside, they are more expensive and complicated to use.

The other possibility is using your smartphone with a sports application. It is the same as a cardio-GPS watch but cheaper! The telephone must have the bluetooth function to be able to communicate with the heart-rate transmitter. There are many sports applications. For example, the Decathlon Coach application for iOS and Androïd which displays and records your heart-rate and the corresponding effort zone, the calories consumed, your speed, time and distance. Bonus: it coaches you!



- Cardio strap/tee-shirt/vest + pod + cardio watch

- Cardio strap/tee-shirt/vest + pod bluetooth + smartphone bluetooth

- Cardio strap/tee-shirt/vest + pod ant+ + watch cardio GPS ant+


Now you have measured your heart-rate, what next?

For cardio-running, you need to know your maximum heart-rate and your resting heart-rate to be able to calculate the suitable range for running. It is between your maximum heart rate and your resting heart rate. For more information, read Kalenji coach, Philippe Propage's tips.


So what do you think about cardio-running?


* if you have a Suunto watch you can connect it with the Kalenji Ant+.