Superior Run Training HR vs Pace?
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- Опубликовано: 9 авг 2021
- Run training by HREAT Rate vs pace is a big question a lot of beginner runners and beginner triathletes have when they get a running watch.
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Wow, that was crystal clear. Thanks Taren for this really really good video 👌
Great video. Like many have said, the MAF method takes incredible patience. Especially understanding that cardiac drift is an absolutely normal process but can be frustrating to experience when performing the low heart rate run.
I always wanted a better explanation on this, thank you!
3:22 to 6:46 is pure gold! That is what it is all about. 👏👏👏
thanks man, it's always good to be remembered about basic stuff
Love this vid. Thankyou for the clear concise explanation of the “basics” to MoTTivate us mere mortals
Great stuff! One more thing, training around your lactate treshold (higher end of Zone4) will push your lactate treshold higher. Which crucial to be able to maintain race pace longer.
Awesome, you are best teacher, very clear thank you.
Thanks for the info man very well explained
Thank you for this! It actually answered another question I had about what race pace is as well as clarifying the benefits of HR vs pace training and when to use them.
Race pace low to mid z3. If tired in the race drop down to high z2 👍
@@johnnyleemail77 thank you so much!
ahhh now I get it.... very useful... thanks!
How do you funnel your base work towards the middle i.e. towards your event distance/intensity? and from a physiological point of view work on your MaxLaSS associated with that (max lactic acid steady state)?? great video btw thanks!
Do you have a breakdown on the workout zones? Trying to know what my heart rate should be while working out. Thanks in advance for any help.
Didn't look yet but do you consider running with Power also?
I like HR for easy running, and Power for anything else. It’s better than pace if you’re running in non-flat terrain
same, and took me a long time to figure that out.
I absolutly agree
How do you go about measuring power output.
@@E4zyp34zyl3m0nsq33ZY Stryd
@@jc74435 cool thank you
Assuming that zone 2 HR is between 106bpm to 126bpm, should the HR zone 2 be at the max of that zone (126bpm +-) or is it ok to be just maintaining within the zone (around 118 to 120bpm)?
Where is this nice place? I will have to give it a try
i generally prefer a pace since there is so much variation of heart rate
Next do HR vs. Pace vs. RPE :)
Give me ur 6 months half marathon training plan
I'm 31 years old and I'm starting low heart rate training. My HR calls for 149 BPM but dang why does it feel so slow!
Surely the fat burning would be at the peak at the start, then start to gradually decline. As intensity increases, fat burning decreases. However, one must run as oppose to walk due to the specificity of running. Basically what I am saying is the red line should be at a peak at the start and then just decrease. Surely?
That curve isn't a singular workout it is showing the spectrum of zones against fat burning capacity. If you remain under LT1 for an entire workout, you will spend the majority of the workout burning primarily fat as fuel.
Most of my runs are just maintaining a certain HR for a given period of time.
I struggle with my low zones being walking speed. I've trained for years and apparently I've just learned to redline constantly and be able to handle that (full half marathon in zone 5). Wondering if I should just go out for walks in zone 2/3? Feels sooooo wrong lol
Trust the Maffetone formula! I am an oarsman and just did not do low heart rate but I tried the 180 minus age for six months an found it worked I am now 2 plus years into it and have done the fastest 5 k I have done for the last 20 years aged 75
@@chrisgeorge5190 Awesome! Excited to build up my endurance, thanks for the encouragement!
Same. I'm either 52 rest or 178 exercise (47M) all my life. Half and Full IM's 160 start 178 after 20 minutes for the next 5-14 hours doesn't matter if I'm RPE 3 or RPE 9, its always Red Line. SMH.
@@erockem Hahaha, good to know there's others like me (28M)! Hoping to do an IM one day! 🤞
@@calebmcnevin Same, I never hear anyone else have the problem. Trained with a Pro Tri Coach for 2 years using HR instead of pace. My Half Marathons went from 1:45ish to 2:15-2:30 and 90mi on a bike went from 4ish hours to 5+ trying to keep the HR down. I got so slow and I still Red Lined and would back off and go even slower. Back to Pace training, and my times are returning on the bike and run.
Hi Taren, how to identify my top of zone2 ? My MAF is 140bpm, Karvonen formula also 140bpm. But spirometry test shows VT1 at 152bpm.
A spirometry test...not sure how it can give you VT1 since it is a "sitting test". As for your Karvonen...where did you get your max and resting HR's from? If you didn't test your max HR and measure your resting then that can be wrong. Regardless, you can use a talk test as a good test to tune your daily VT1 (yes, it changes based on how your body feel that day). As a long as your breathing is still easy and you can hold a conversation with full sentences...you are most likely below VT1.
@@trepidati0n533 spirometry on treadmill of course
@@marianhabsuda The answer might be "in between" then. Use the talk test and also monitor your breathing. Both are really good indicators of when you cross VT1 (almost as good as a gas exchange test).
How you tested that day may not be your "normal day" so take it with caution. Until you do testing like that many times over a period of time under the same conditions, it is very hard to take confidence from the number. I had a 2 VO2 max tests done within a month of each other and it went from 35 to 45. There is no rational way I improved that much in one month considering I really wasn't doing VO2max work during that period of time. Would have done a lot more since then but COVID sorta shut that down.... :(
Right now my current method is if I can only breath through my nose and that breathing is natural I am still below VT1. Based upon all data I have available to me...it seems to fit well. But time will tell.
I am 14 years old and train running, biking, and swimming. I am also doing around 80% of my training easy but when i go by heart rate my percived exertion is like 0 or 1 so I wonder if You can tran by heart rate when you are under 18?
Your perceived exertion might need to be calibrated. For example Olympic class athletes who are in explosive sports have a screwed up sense of RPE as well. Also...is your HR calibrated correctly...do you actually know your real max HR and resting HR?
Feels so unnatural for me to run in z1-z2 HR’s, like I’m actually stopping myself with each foot strike. It feels a lot more natural to do on bike. I only run 2-3x a week, but ride 6x a week. Can you build base from just bike then run in z3-z4?
Your supposed to bike in zone 1 and run in zone 2 for best heart rate training. If running spikes the heart rate too much you're supposed to walk so you can keep it in zone 2 range
Cool
What about running with power e.g., Stryd?
I use it quite a bit to either a) calibrate my RPE or b) make sure i'm not overdoing it on hills. However, by use it quite a bit means maybe glance at my 3 second power every few minutes on the flats or a glance while running up a hill. Just another tool.....not a magic bullet.
I don't think you can just say the low intensity training will be burning lots of fat without bringing in a conversation about diet and nutrition. An athlete who consumes carbohydrates as a main source of energy will not burn fat as well as an athlete who eats a more balanced and or higher fat and protein diet. High carb diets can increase insulin sensitivity and result in fat storage.
Hi Taren. Thank you for this video, very clearly explained. I’m new to running as of two months ago, just getting out for runs averaging 3-4 miles, longest 8 miles per Apple Watch, 5 days a week. .I have no immediate goal of event or racing. Would low HR training exclusively at my beginner level (no tempo, no intervals) for the next few months be beneficial to establish that aerobic base, or is “too much of a good thing” not a good thing? Thanks signed, Turtle 🐢 in Indiana (future Hare 🐇)
I'm not Taren lol but I think if you're not looking to compete and you enjoy it you should be fine. Just keep doing what you're doing just be aware that you need to progress the over all training load gradually, and do things in cycles eg build it up for 3-4 weeks and then back off for a week and then repeat. Main thing is listening to your body followed by consistency. In track a lot of 5k 10k athletes do slightly faster strides in a separate session at the end of their longer runs though. Keeps your legs feeling fresher less heavy and more responsive, as over time this helps compensate for all the slow movement that you're practising with the low end training. It's also an opportunity to work on your running mechanics and represents maintaining a bit of muscular 'strength/speed' which is on the other end of the spectrum to the topic of this video. Lets say if you're long running is a 3-4 out of 10 effort, then the strides might look like 6-10 strides at 60% effort for a distance of something like 60 to 100m in the first instance. Keep them loose, relaxed and easy not too technical in terms of the interval rest just do a leisurely walk back and go again when you feel like it. IMO thats a good starting point. If you do decide to race is all about bringing those seemingly separate components together in an organised way. hope that helps
@@E4zyp34zyl3m0nsq33ZY Thank you! There’s many “pearls” of info there, such as build up then back off timing, and striding at end of run. I took a screenshot. Thank you 🏃♂️
@@Burps___ no problem good luck with your training
FIRST get your resting heart rate to 50 just by aerobic hr-based training. Then you can try out different things like sprints, intervals or sth. It is an objective science that endurance athletes have a low hr. So AIM TO HAVE A LOW RESTING HR not a pace or sth if you are a beginner. It is healthier
I used to run simply for distance. Nothing else. Then measure my time and calculate my pace. I was always chasing a distance in less time. I never ever really improved. After I started with HR training I am definitely running easier and find that I am more comfortable while running. Building a good base and then adding in tempo runs for the higher HR zones. I can definitely notice the difference that this has made for me.
Can you do one of these for bike HR vs Power?
Don't train on the bike by HR. Use power/RPE. HR is a measure of strain not stress and is not a reliable metric due to cardiac lag and can be grossly impacted by outside variables. Because of the decreased muscular utilization, those effects aren't as critical as they are for running where oxygen delivery to the working muscles comes at a higher tax.
HR CAN be used for LSD but in inferior to power. HR should be a secondary metric. As you become more fit, you should see your HR decrease for the same power. That doesn't necessarily means your zones changed, it means you have become more efficient within those zones and have likely enhanced repeatability and recoverability. Power is a much more precise way of doing that. As running PMs become more ubiquitous, accurate, and accessible, you will see a shift to power over HR.
@@EverythingIsPhotogenic Your argument makes no sense the same logic can be applied to running as well (e.g. cardiac lag and outside variables). Your FTP can vary as much as your VT1 on a daily basis so in that regards it can be just as error prone. Thus blinding running/biking to certain power numbers is just as foolish and going by HR/pace alone.
@@trepidati0n533 your argument makes no scientific sense. Power numbers do not fluctuate to the same degree as HR. A cup of coffee does not increase your LT but increases HR. Becoming fitter over time does not necessarily translate to an increased LT but it can vastly impact HR at subsequent zones. When doing a 1 minute anaerobic interval, your HR won't hit an anaerobic level if you are even moderately fit. You should ALWAYS train to power or RPE (lacking a PM) to work your different energy systems reliably. Training by HR on the bike is not recommended by ANYONE with an understanding of training science. Even Seiler's approach limits HR to establishment of LT1 and LT2 NOT a primary metric to train by. It is used as a secondary metric to indicate fatigue resistance, efficiency, and low intensity durability.
My argument makes perfect logical sense and is corroborated by innumerable scientifically researched sources.
Please do some research prior to promulgating inaccurate viewpoints and impeaching someone else's accurate comments.
“I just did way too many zone 1 and 2 running miles” Says no one.