A Guide To Heart Rate Monitors

The Foundation of Heart Rate Training

Whether you're training for a marathon, lifting heavier, or simply staying active, your heart rate tells you how hard your body is working. Monitoring it helps you adjust your effort, so every workout has a purpose. 

Understanding the Two Main Sensor Technologies

When you’re comparing wristbands, chest straps, or armbands, you’re really choosing between two types of sensor technology. Understanding how each measures your heart rate can help you choose the right option for your workouts.

Electrical Sensors (ECG)

ECG stands for electrocardiogram, a test that measures the electrical activity of your heart.

• Measures your heart's electrical signals directly.

• Extremely accurate with almost no delay.

• Best for interval training, racing, and serious performance tracking.

Optical Sensors (PPG)

PPG stands for photoplethysmography, a technique that uses light to detect blood volume changes.

• Use light to estimate blood flow beneath your skin.

• Comfortable enough for everyday wear.

• Accurate for most workouts but may fluctuate during very intense movement.

Types of Heart Rate Monitors

Heart rate monitors come in three primary styles: chest straps, wrist-based smartwatches, and armbands. Each offers a different balance of accuracy, comfort, and convenience, so the right choice depends on how you train. 

Chest Strap Monitors

• Sensor: Uses ECG sensors against the skin to measure your heart's electrical activity.

• Performance: Delivers highly accurate heart rate data with minimal delay.

• Comfort & Fit: Worn around the chest for the most consistent signal, though some users may find it less comfortable than other options.

Wrist-Based Monitors

Wrist-based monitors are often referred to as smartwatches or activity trackers. 

• Sensor: Uses optical (PPG) sensors to measure blood flow from your wrist.

• Performance: Tracks heart rate while also monitoring metrics like sleep, daily activity, and resting heart rate. Intense arm movement can occasionally affect readings.

• Comfort & Fit: Lightweight and designed for workouts as well as all-day wear.

Armband Heart Rate Monitors

• Sensor: Uses optical (PPG) sensors worn on the bicep or forearm.

• Performance: Arm placement helps reduce movement during exercise, providing more consistent readings than wrist-based monitors during certain activities.

• Comfort & Fit: Easy to slide on and wear comfortably without a chest strap. As with other optical sensors, placement, skin tone, or heavy tattooing can slightly affect accuracy.

Matching the HRM to Your Activity

Ultimately, the best wearable depends on your preferred activity. Many athletes use more than one device. A chest strap may be the best choice for lifting or interval training, while a smartwatch is ideal for everyday wear and activity tracking.

Device Type	Best For	Key Advantage	Consideration
Chest Strap	High-intensity training (HIIT, sprints)	Highest accuracy (ECG), no lag	Requires moisture, can feel tight
Armband	Steady endurance, cycling, lifting	Comfortable, stable data, easy to wear	Uses optical tech (potential for slight lag)
Smartwatch	Casual fitness, 24/7 health tracking	Convenience, all-in-one metrics	Susceptible to "cadence lock" during intensity

Note: "Cadence lock" occurs when an optical sensor mistakenly tracks your movement rhythm (steps per minute) instead of your heart rate, often leading to inaccurate readings during high-intensity exercise.

The best heart rate monitor is the one you'll wear consistently. Whether you want race-day accuracy, all-day health tracking, or a comfortable alternative to a chest strap, choosing the right monitor can help you get more from every workout. If you have questions, stop by your local SCHEELS and talk with one of our Fitness Experts—we'll help you find the right option for your goals.

Disclaimer: The information provided in this guide is for general informational purposes only. Please consult with a healthcare professional before starting any new fitness program or making changes to your health regimen.