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You can use your heart rate monitor during any aerobic workout. After a while you may get the feel of your workout and not need it every time, but you will still want to use it now and then to judge progress. Heart rate monitors can also be used to gauge your progress on a given workout--to see if you're going faster over the course. You can use a heart rate monitor to gauge the intensity of an interval workout. You can also use it to stay on pace during a race.