HEARTRATE TRAINING MISTAKES RUNNERS MAKE | Sage Canaday Run Tips and Advice
ฝัง
- เผยแพร่เมื่อ 5 ก.ย. 2024
- Heart rate training? MAF method? Power Meters? Vo2max?
I address these topics...
SUBSCRIBE: www.youtube.co...
TRAINING PLANS: www.sagerunnin...
SUPPORT ON PATREON: / sagerunning
FOLLOW ON SOCIAL MEDIA:
Facebook: www.facebook.c...
Twitter: / sagecanaday
Instagram: www.instagram....
I agree with not using the 220-age formula. When I first started using a chest strap on my 5ks had my average HR go as high as 177 with a peak HR of 193 (at the last quarter mile push). I was 57 years old and the formula predicted 163. I have run half marathons averaging 167.
I'm 32 years old. And even with HR monitor, i get close to 180-190 bpm for LT.
I think its cause I have a fair amount of muscle in my legs and upperbody due to being an olympic weightlifter for the better part of 15 years. Now that I have taken up running, I've been trying to learn how to interpret some data to how I feel during runs. Decided to start from the bottom up and doing base training and just going for time; 45 min runs, 1hr runs. 90min, 2hrs. Just to understand what an easy pace is because I never knew what easy was and its been a learning curve but an enjoyable one. Feels good to run 90 min straight with no stopping, take a shower and feel energized enough to take on the day and even a lifting session afterwards. Great content and super relatable. Subscribed!
New haircut! Now you look even faster! 😁
Thanks for the vid! I love how you and Sandi explain things. Always something to learn.
its more aerodynamic
i noticed the hair first too, haaa! Makes him look younger
😂
I always get a haircut before a big race. Makes me feel faster
I know this is from 2019 but I think it is really hepful to listen to Sage on heart rate training. Thanks Sage!
This is a much-needed video. my maximum heart rate does not match the typical standard. I have had my heart rate up a lot higher than what they say it is supposed to be. I made the mistake of training for a race by heart rate alone and it was the slowest race I think I have ever had.
“You can’t sprint a marathon” well, tell that to Kipchoge 🤣🤣
__
EDIT: for those who can't understand the joke and insist in correct me in the comments: I know Kipchogue is not sprinting a marathon, it was a joke about how he is so fast that his marathon pace is faster than most people's sprint. Joke: a anecdote intended to be funny and not taken literally. You can tell that's a joke by the use o crying laugh emojis.
i m world class runner,check kipchoge his last 200m when he won 5k at the world that sprinting for him ,but berlin WR is marathon/endurance pace bro god bless
Driss Dacha i know man, that was a joke just to emphasize how fast Kipchoge is.
4:30 pace definitely feels like a sprint to me and I train everyday XD
Driss Dacha looked you up. Story checks out lol.
@@drissdacha6743 glad to see world-class runners watch sage
Spot on Sage... max hr is very genetic. Im 39yrs age & my max ive managed to hit on 2 occasions inc my 181- 182bpm L.T.H.R with a forced 200m sprint- was 199bpm. Another occasion with 6x800s managed a 199bpm in the final 300m allout on the last 800m effort. I also use the Garmin Chest Strap & sometimes the Garmin 245 laser h.r seems to be reading accurately on its own. Great video.
After testing & calculating 181 L.T into an 80/20 protocol zones 1 & 2 leaves me with 130-146 & 146-163bpm. Its so individual hey. Cheers
Great video. I had a workout partner who hated stat tracking, while I loved it. I like seeing the gradual progression in stats to show my progress. Where my friend liked going off of how it felt. Some people are more motivated and honest with their perceived efforts than others (We see the same thing with people at work, lol).
I periodically tweak my zones based on perceived effort, accounting for honest variables of poor nutrition, fatigue, and sleep as well. It takes a lot of time and attention but it works for me as of now. Unfortunately, since most people probably don't have access to a lab to get professionally tested, so these rough estimations are the best thing going for the non-professional runner who has no clue what they are doing and don't accurately assess their perceived efforts.
Perfect explanation re HR. I have commentEd on videos re MAF training that you (Sage) have the correct approach re HR monitoring use even before this vid. But now I have a clean fresh link to refer others to. Thanks 👍
Great video on an important topic. Can't reiterate enough that those formulas are estimates and vary greatly. Like your older athlete, I have a higher than normal max HR. I used the 220 minus age (32) thing when I first started training with HR. I found it incredibly difficult to jog slow enough to stay in my easy zone. Like you said I practically had to walk my easy runs.
Originally I thought it was a sign of how out of shape I was. After a lot of fustration I went to a co-worker who ran track at the local college and he set me up with a test. Turns out I have a max HR of 204, and none of those formulas would ever come close to predicting that for my age.
To think I spend hours every week on my easy runs at 160bpm, which happens to be Sage's LT is kinda cool though. (Yes, I'm aware that it means nothing to performance, just let me have my fun.)
If you want to train with HR I would strongly advise for a cheststrap AND don't use maximal HR (as Sage said quite impossible to calculate) but use your LTTHR number and use those values/ranges. If you have experience with your pace you could do a 45 min all out effort with steady pace and take min 10-35 average as LT-HR
45 min all out can be quite tricky to do. Why not 30 min all out and take the last 20 as a reference?
Great content Sage and helping runners across the globe. Thanks for sharing!
Garmin IQ app is called Auxiliary heart rate. It allows both chest strap and optical hr to record at the same time on one watch. Really cool
I cant seem to find this. Can you post a link?
DJ Deen you need a Garmin watch and search in the Garmin Connect IQ app
At my vo2max test my heart rate maxed at 197, and at my 5k road race my heart rate reached 209
Temperature also makes a massive difference in heart rate values and can affect rate of perceived exertion, too. 6:00/mi pace in the summer vs. the winter at the same level of fitness is the same stress on your skeletomuscular system but an entirely different stress on your cardiovascular system.
Source?
@@gaythugsmatter7029 likely experience.
for 3 years i assumed that my HR max was186 (with HR strap) it never got above 186 excluding random 192, 211, 237 for single sec.
lately i started working on my sprints, and my hr during short max speed sprint, AVERAGES around 193...
i always did intervals but only on treatmill that got max pace 3:00.
now that i am doing intervals on track my HR max got significantly higher.
now its 197 instead of 186
That is huge difference considering that my lactate Heart rate is 172
How did u calculate your lactate hr?
I LOVE METRICS! GEEKS UNITE!
Omg omg thank you!!!
I’m scared of doing the V02 max test, but really need it.
If you have no serious health issues, go for it. Still I think you don't really need to do the test if you are not a pro. Hill repeats is probably the quckest way to reach your real max heart rate. (or very close to it)
I agree. My garmin sometimes gives me erroneous HR results. I generally base my run on how I actually feel and not only the HR reading
Thanks for posting this. I was always frustrated by heart rate training on my polar watch because I could not do anything faster than a fast walk. That led me to Abandon heart rate training completely. I wish I knew this year’s ago.
If you running all out everytime, your heart can potential give in due to working above your ideal workout heart rate. So even if the devices are 10b/min out, it still going to keep you and your heart save.
I was measured to 212 bpm in a test assesed by medical professionals when I was about 17. With that knowledge Im pretty sure most if the cardio equipment in average joe gyms will not show a heart rate above about 185.
this "dead pixel" in the middle maked me worry about my screen ;)
There's another one near his left ear
Me too. I was about to search for a video that was a solid color to check my TV. Thankfully I checked the comments first.
Same here. I started checking if my monitor was still in warranty much before I had the eureka moment.
Glad I saw the comment, cause I was planning on searching for a panel test. Phew
God, I already order a new monitor
I bought electrode gel on Amazon for like 15 bux, has lasted me over 2 years now, no more weird spikes in heart rate since I started using it on my chest strap. Cleans up easy too. Only a small amount needed per run. Suggest its worth trying.
The way i used HRM is from long time experience with my own heart rate at certain body effort. For example, when i run at x pace where x can vary according to current day fitness, i know how hard i'm breathing. And when i go home and sync the data, i will remember what HR it is. Most of the time it's 170 bpm and i will struggle. So, my chart looks like this:
>170 Big time struggling
160 - 170 Hard
150 - 160 Comfortably hard
140 - 150 Steady
130 - 140 Easy
120 - 130 Looks like i can run forever.
So the point is, when i'm suppose to run easy, i will ensure that my HR will range between 130 - 150 bpm.
For tempo run, i will ensure that it's below 160 bpm.
For interval run, i will ensure that it's below 170 bpm.
Pace will varies on certain days at x bpm. That's why i may run faster/slower at 160 bpm for example.
I trust my heart more than my feel as i believe HRM will never lie how hard my heart is pumping. But of course i'm using a good Polar strap with Garmin HRM combo. They are accurate all the time.
thanks for this. i beat myself up trying to hit these numbers whether its HR, pace, effort and all i manage to do is stress myself out and before you know it, im no longer enjoying the run and my hr and breathing is off because my mind is freaking out. :(
This man is spittin straight FACTS!!! 💯🙏🏽🔥🔥🔥
Waooo! Never been the first one to tell you : your videos are awesome, thanks for your generosity!
I noticed that at the end of a 5k, my heart rate is much higher than the predicted 100%.
I can hit a HR of 191 (Polar chest strap) at age 48. Definitely don't trust 220-age, which would be off by 19 beats per minute. Max heart rate is a measured value, like height. I wouldn't measure your parents height to "calculate" your height, either, I'd pull out the tape measure and *measure it*.
There's a massive genetic component to max HR.
SomeAssemblyRequired yeah I’m 24 and have hit 208-210 quite a few times on high efforts. So can agree it’s definitely different for everyone else
I have been running for over 50 years, 47 of them without a watch or HR monitor, to tell you the truth I am not sure that wearing a GPS watch and HR has helped or hindered my progress. It's been interesting to say the least, but I think you can become a slave to them if you are not careful. I can know which pace I am running at without a watch to tell me, a lot of newer runners can't do that today. I tell them, forget the watch and don't let it coach you. I do use it however to record runs and routes and history of training.
HR watch good tool for progress/success ,monitor u recovery ,detect fatigue ,other stuff ,i m coach any 1 need personal coaching ,like make boston qualifier etc,,,can contact me at my face book ,same name as my youtube name,
Great vid Sage. I’ll offer that dehydration can also increase heart rate, so it adds another variable that could be misleading.
I’m 32 and hit a 205 heart rate the other day running but felt completely fine. 😅 probably close to death ☠️
Don't risk it bro.
I disagree with this extreme sounding advice.
TAKEAWAYS:
1)hearttates are not always reliable. (also it is a moving target)
2)training by heartrate is not the only way. in fact if you aim a good tempo, HR kind of irrelevant.
3)MAF training may or may not work depending on your goals. sage kind of sneered at it. (tho he preaches 80/20 method)
4)geeking on stats and numbers is fun but train beyond those numbers.
5)love u sage.
Yeah I have surpassed that 220-age rule of max HR a few times
i always thought over the past months my max. HR was 182 (i'm 40 now), because it never went higher during tests or training, but at the end of a 5K race while doing a final all-out sprint at the finish my heart rate strap measured 184.. just shows you can be wrong for a long time if you base your training only on heart-rate
True. I always thought my max was 205 but this got me thinking. I can hold 183 for 95 minutes (90%) and I’m not even close to being pro. Max might be higher than 205..
True. I always thought my max was 205 but this got me thinking. I can hold 183 for 95 minutes (90%) and I’m not even close to being pro. Max might be higher than 205..
Thanks for this, really helpful. I just got my first hrm watch this week and started trying to stick to low hr and had the most boring runs ever. I'll continue on perceived effort instead
Good info Sage. Ive personally never used HR data, and instead train according to RPE and past performance.
Totally agree with the weird anomalies with wrist measurement. Here I am seeing mine measure 78 and counting an unambiguous 50 beats in a minute by the old-fashioned fingers on wrist. But more important also see those implausible readings early in run sessions.
Seems like the takeaway here: be mindful, listen to your body, respect variability in conditions and technology. Obviously, these tools are helpful, but you need to employ the best tool you were given as a runner- your mind! Some other cues I will listen to that mean more to me than the numbers are things like: can I breathe in and out through my nose consistently in an easy run? Have I been properly hydrating and fueling (especially in later stages of a long run)? I also have learned to check my ego and be honest with how I am feeling day to day and use this to inform and scale my intended training plan/load
Probably someone else has mentioned this below somewhere, but that cadence lock issue on your Garmin 235 is a known issue, happens rarely to me, seems to happen most often if I take it straight off charge, put it on my wrist and go running. When it happens I can be 2 minutes into a run from basically resting and my heart rate just accelerates towards and sometimes over 170.
I always check my heart rate on the watch in the first few minutes of every run to make sure its not happening. If it is, I stop and restart the watch and then its fine. It's rare for me but as I said a known issue.
Other than that I did invest in a heart rate strap and found the 235 to be very accurate when running at a steady pace or slowly increasing tempo. It lags during intervals and sudden tempo changes
Sage,
This is my first year running, and within the year I completed 3 full marathons, 3 halfs, and one 50 mile ultra. With that being said, a month ago I ran a 2:56:42 marathon and got my BQ. I ran this just 2 weeks after I ran a 3:00:19 marathon. With all this being said, I have never once done a "tempo workout". I have had no training plan and no nutrition plan. Also, I have never ran more than a 55 mile week in training for all of these. People say that you need "tempo workouts" and "high mileage weeks". For me, that has not been the case so far. But what do I know, this is still my first year in the sport.
You run how many days per week bro? Btw, that is a huge achievement! Congratulations. Keep going 👏🏾
@@FuhseiMain thanks man, and right now still sticking with 7 days a week but starting to feel pretty worn down
Solid educational video, as always! Always more to learn about the science of running
i am 35 years old just did a half marathon in December and had an average heart rate of 185 BPM time was 1 hour 25 min. Really not sure if this is dangerous as i want to do it again for a marathon. Got a chest strap for xmas and my watch now said my lactate threshold is 6.57 a mile at 178 bpm. I have no idea if that is good or bad. Thanks for your video.
Yeah, the 220 minus your age thing has always seemed nearly worthless. I’m 37 and my max heart rate is about 210. I’m jogging at 160. My last marathon I averaged 183.
Same here , I get to 160 and I'm not even breathing through my mouth
Me too. I’m 38 and broke 1:30 in my half marathon and my heart rate range was 185-202bpm
It's not worthless, it's just not intended for those operating at the highest possible levels. For most people it's good enough. If you need better, that's what those lab tests can do.
Sage, how did your Garmin VO2 Max and LT estimates compare to your lab test results?
Indication at 11:33
@@FTStratLP Im pretty sure that in another video he said the lab tested his VO2 Max to be 60. Im guessing the Garmin algorithms said his VO2 max was 80 i.e. this video
Also, all these generalized algorithms used by companies like garmin or in books like the jack daniel running formula reflect the averages of a tested population's results. The problem with this is that people can have greatly varied heart rates. There are 50 year old, world class, runners with a max heart rate above 200(emphasis on the 's' in runnerssssssss cause its not terribly uncommon). If those runners used 220 - their age formula then they would be over 30 beats off which is a lot. Again though, the formulas are an average and most people will fall around that formulas number than not. Its a good starting point
My Garmin Fenix has a very strange way of measuring vo2 max. It basically takes a measurement of speed vs. Hr the first 10 minutes of a run. Problem is, I might just be running slow intentionally and below my efficient speed at that point of my workout. Or I might be running uphill on a trail because my house is at the bottom of a hill. When I was on holiday and my run started on a downhill my Vo2 went up like 40% for a month. I told Garmin they should include altitude data and measure at more points in the run, but they never reply to any feedback.
my polar hr test gives me vo2max results about 56-58 and accurate test reveals my vo2max is 43 so... there you go
What is your take on the 30min lactate threshold test? I'm setting my zones based on this test and formulas on 80/20 book and so it's working pretty good. It got me 10 bpm higher than MAF formula for zone 2, for example, but it is actually a HR that I can hold conversation and not have to walk because I'm going too slow :)
I really like the 30 minute test run. Last time I did the test, the very bottom of zone 1 was almost exactly the same as my MAF heart rate. So almost all the easy running I do is above MAF, but it's still really easy. 80/20 is great. Hope it's working well for you.
I’m 19 and my heart rate is always around 160-180, even when I’m feeling really good.
Cameron McKinney me too. I feel like I’m running so slowly but it’s always that high. Really sucks. I’m not sure how to combat it
Same, I’ll be chilling running at a SLOW pace to the point where if I go too much slower I’ll be speedwalking. Heart rate gets into that range so easily
Fulforce im the same bro. Im 20 y/o and my pace for easy runs are like 6:50/7:30 anywhere between (any slower it would feel like im speed walking) and my heart rate is ALWAYS around 160??? Wtf
1) are u comparing yourself to sage canaday? Don't. 2) what is your 5k pb and peak hr? If your easy runs are 160-180 and you do a sub 20 5k that would be wierd. Much more likely you're running a 5k closer to 30mins, you're overweight, or you're running "easy" at an unrealistic fast time. Oh, and I trust you're using a chest strap.
This shouldn't be considered as unusual and will likely depend on several factors:
1) Your maximum HR
2) Your overall fitness level
3) How often do you run
4) Bodyweight
1) Some people have unusually high HR - while mine was around 190 in early 20s, I've known other similarly aged athletes whose HR spiked to 210 or above. Consequentially, the percentage of the max HR was different for me and them
2) If you've had a long break from exercise, it may take up to couple weeks for the HR to set at lower values - even though your perceived effort feels the same
3) If you're involved with another sport, and only run occasionally as a cardio tool - your body is not being "optimised" for running. This should not be mistaken for being unfit. To put this into perspective, I used to row at a high level for a long time, meaning I'd only run here and there, and would mostly use rowing and cycling as cardio tools. So I could perform on rowing ergometer, in a boat or on a bike, but let's say that running at or below 5min/km would exert too much energy and my HR would easily spike to 160-170 even for just a jogging session. Nowadays, with additional 5-7kg of bodyweight, I tend to run a bit more frequently, and while my fitness level is not anywhere near what it used to be, I can pull the sub-5min/km pace much easier, but can't get even near the erg/bike scores I used to pull.
4) Bodyweight - it's really simple. With additional bodyweight, you just carry more weight and exert more energy - therefore higher HR. Runners body types are slim with no excess weight, or unnecessary body mass. These guys in the videos are just that - slim and efficient. The other thing is the VO2 max - all runners use the relative V02max figures, meaning that the absolute VO2max value is divided by the bodyweight.
E.g. let's say there's two people with identical absolute VO2max (say 4500ml / min) but one of them weight 75kgs and the other one weighs 100kgs.
Relative VO2max for a 100kg person would be 4500 / 100 = 45 ml/min/kg
Relative Vo2max for a 75kg person would be 4500 / 75 = 60 ml/min/kg
It is obvious that the 75kg person will perform much better than the 100kg person, meaning less effort for the same performance
Stryd is based in your hometown Boulder, Colorado!
i am 35y.old and at 160bpm it feels easy for me and could breath through the nose the whole time
Polar H10. By far the best HRM. I've never had any issues with it unless battery is going out -- which was a year later. Never had it match my cadence or anything like that. Although, the chest hair angle is something I've never considered, since I have no chest hair. Just another anecdote for you. I'm 45 yo, and I can easily run for an hour at 170+ bpm. So, you're right. The whole heart max HR and zones are highly variable across the population. I think that people who are generally really athletic with high VO2 max tend to have lower top end HR as opposed to unathletic (or lesser athletic people). The truly gifted athletes, though, have high V02 max with high top end HR's as well.
Anyways, holy hell, for you to do 6:30 min/miles at 138 average BPM is INSANE. Wow.
ok, all ok, but how to measure the MHR without dying then? ;-)
I don’t have access to a lab. What I understand here is the only way we can make a good estimate about optimum heart rate training is through observations when training.
I'd argue you could still use both. Clearly people throughout history were able to train without the use of technology to guide them. However, the technology gives us numeric values to gauge against our observations during training. If you are running at a perceived effort of "conversational pace" and your heart rate monitor is showing you in the high Aerobic or Threshold zone, then your preset heart rate training zones might be spaced too low. Or if you are running at a perceived effort of "hard," yet your heart rate monitor is showing you in the low Aerobic or Easy zone, then your preset heart rate training zones might be spaced to high.
Since most of us don't have access to a lab, like you mentioned, the best we can do is use the technology as the tools they are, but make our own adjustments to get a bit better fine tuning.
Thats a great Heart Rate reading for the pace.... 6 minute miles and 130HR..... I'm now trying to run the MAF method - I'll try not to be a slave to the numbers
Thanks, and looking forward to the next video! Haircut makes you look much younger and fresh!
HR is useless during the run. What’re you going to do based on HR that your body isn’t already conveying to you in real-time without even having to flip your wrist? Post run, HR is only useful as yet another metric of effort, but perceived effort is still king. HR when used as a measure of perceived effort also has the problem of precision bias: just because something can be quantified as 43.06753745 doesn’t necessarily mean your metric actually has that many decimal places of precision. Similarly a HR of 145 may not necessarily feel that much easier than a HR of 160, and if so, are you gonna go by the HR number or by what you felt?
I usually take all data with a grain of salt. After I log a couple 100 hours u pretty much have an idea where ur at. I actually did a sprint triathlon carring a 162 AVE HR! At 42 years old. Thought I was gonna die. Next race my HR monitor had a bad seal and bit the big one in the water so the rest of the race was up in the air....pulled off my best race to that point that day. I was shocked. After that I use this stuff as a reference and not the "be all, end all" method. Of course I habe to use it alot right now. Just getting back to it after an extended layoff due to an unexpected child birth.
My friends, try this! If you want to know your max heartrate for sure. Get access to 18 flights of stairs. Walk up all 18 flights. Then walk down all 18 flights. Then run, run up all 18 flights. That's your max heart rate. Repeat if you like to check for accuracy. On different days if you like. That's your max.
One year later and he is still yogging 😂
Great video! I posted one a couple of months ago comparing heart rate training (using a Wahoo Tickr chest strap and also using Apple Watch 4 optical heart rate monitor) vs power meter-based training (Stryd). As part of the video, I detail 12 factors that can affect heart rate and the pros/cons of HR & power. It’s a really interesting discussion.
Peter Appelt I think using power zones is just as effective as using heart rate zones or perceived effort zones. In all three cases, we pick a number and then create zones based on a percentage of that number. Perceived effort is great for experienced runners who can judge pace/effort by feel. The only problem is when other factors of fatigue (glycogen depletion, dehydration, altitude, etc.) throws off perception. When considering technology- running by heart rate, GPS pace, or power each have their pros and cons. In my opinion, the pros of power-based training more than compensate for the cons. Sage is right though- if you are running on technical trails (or extremely windy conditions or very mushy terrain) power meters will likely suffer in terms of accuracy.
I think i'm gonna get coaching from them after army basic training and ait. I've improved a lot with the basic core principles of 2 faster days a week and a long run per week plus getting in easy miles for mileage, but i'm sure i'm doing a lot wrong. plus ive only been running for 1 1/2 years and have had two injuries (foot.) Overall i'm happy with improving my 5k from 25 minutes to 20:18. Thanks for the knowledgeable video sage!
I always prefer the HRM Chest strap then the one build into the watch.
Great information, thank you for sharing.
I think 220 minus your age is just bunk. I have been running all my life and I am a senior citizen. What is supposed to be my top heart rate is a comfortable running rate for me. The proof is how quickly I recover after a run, or even how my heart rate goes down as soon as I go downhill, for example. If I really push and sprint at the end of a 5-6 mile run I can hit 175 or so, and again I recover very quickly. I think formulae do not take into account individual variations and general fitness.
I agree - ran a new half marathon PB yesterday and averaged 176HR. A friend of mine was 10mins faster with 11 beats per minute less. It’s really very individual
how old are u?
27
I ran my last half with a 175bpm avg. Im 45yrs old. I felt very ordinary upon finishing. It was 1hr 50mins. Yet in a lab test my lactate threshold was 175bpm?
@@dazamad Probably your HR-strap not working right :)
@@bikeinmotion i wish. My halfs before that were 173 and 170.
Thanks sage, really good video,
Great vid Sage!
I run about 55 miles a week, but my heart rate is always at like 180 even on my easy runs, while my friends are at 140 or less.
itsKeeei Are you sure the tech is functioning? Have you checked with your fingers on your carotid artery?
I'm the same way. Always at 170.
cwoza5 me too
My maximum heart rate was 10-15 lower than the «formula». Took me a full year to learn that...at first I just thought I had to push harder😛
good luck in Rotterdam, Sage! enjoy the fantastic atmosphere there.
I guess you also need to factor in the original research that says 80% of Max is threshold etc. What was the MAX they used in that research? How did the scientist ensure the athletes he studied in that research reached their max and then how did he correlate that to the HR training - they would have had the same monitoring errors that you have highlighted here.
They should just attach a heartrate monitor inside the ear and use the heart beat pulse as a sonar wave. A rough estimate is better than nothing.
Is it Not better to only breath through the nose instead of Monitoring the Heart rate
Hi I'm 40year old and I pretty much am a regular runner for the past 15 years... Just recently I'm into heart rate zones... I am aiming for a 2 mile jogg under 19minutes but my heart rate climbs to 155-157 within minutes... My max heart rate is 180 ..i would like to be in zone 2 but somehow I remain in zone 3 most of the time.. What should I do?
I'm pretty much in the exact position as you. So many questions to how to train in a sensible way in regards to training zoens. I've recently read 80/20 endurance programme and downloaded a programme to my garmin off that site. There are various ones to choose from 5k up to ultra. Worth having a read and maybe try out a stable programme that teaches you to run at BPM rather than pace etc to get you used to the zones.
How Sage, how do you deal with cardiac drift? Running at constant easy pace for 2 hours with increase heart rate over the zone.
Can we assume our max heart rate as measured with a chest heart rate monitor is AT LEAST the highest number we’ve seen it during a run that we know the data makes sense? For example where the HR slowly creeps up where a hard effort was sustained for a certain minimum duration.
OK I agree now talk me out of buying a Stryd footpod for power training.
To be honest I have found power zones are similar to lactate threshold heart rate zones.
Zone 1: Recovery (0 - 151 bpm) 7:35 7.3%
Zone 2: Aerobic (152 - 160 bpm) 0:43 0.7%
Zone 3: Tempo (161 - 169 bpm) 2:29 2.4%
Zone 4: SubThreshold (170 - 178 bpm) 25:39 24.6%
Zone 5A: SuperThreshold (179 - 183 bpm) 36:27 35.0%
Zone 5B: Aerobic Capacity (184 - 189 bpm) 30:12 29.0%
Zone 5C: Anaerobic Capacity (190 - 255 bpm) 1:08 1.1%
This was from my last half marathon according to heart rate training I shouldn't have been able to race a half like this.
Why didn’t you go all out on ur VO 2 max test ?
thanks for all the videos !
... you have a dead pixel in the neck ;)
Started to check and guess what's my max HR, but that's hard to find yes !
When i ran 180bpm for 5 hours in Trail run race? I am so worried that i could get cardiac arrest.
Thank you for that.
Good discussion...
What kind of watch do you use? Smart, sport whatever watch you're using?
Hey dude I have started training using the meth method and at times I have to run sooooo slow like walking pace to keep my hr down. I normally run half marathon at a 7.30/mile pace. But following the meth method I like have to run a 12/mile pace? WTF will this really make me quicker
Rickey Gill Surely the meth method is cheating and illegal 😂
I think I was 202 at aged 30 at 1.85m & 80kg. I would not have been super fit though at the time. I think maybe stroke volume got better but max HR came down when I got fitter.
Btw absolutely at the limit and collapse doing this.
Well said 👍
You are a elite runner with a lot of experience that easily run according to 'feel'. Please stop make as if heart rate monitors are not accurate. It definitely assist me as a runner with no previous experience in any running. I started 2 years ago with running for health reasons and heart rate training assisted me running more then 60minutes.
i am 30, i can easy hold 173-180 beats per min without pushing max effort, no idea whats my max hear rate, last time i was trying to run slow as i could and i lowest i could get was 169 by runner watch, no idea how to even get so low heartrate 150s like some of my friends,
You shouldn't be using max HR as a starting point. Really the max HR for training is not all that useful and difficult to asertain as you pointed out. Estimating you LT is more useful of a starting point for HR training. You can derived useful zones from there. Of course there are issues with using HR in training such as elevated HR if you are tired and at the end of long runs, or for interval/sprint workouts, but it isn't hard to be aware of these effects and adjust.
Sir Sage, am i the only thinking that ultras and trail running suits you way better than marathons?
Make a video on periodization
Is there any point in using it. I done a long run on the weekend, and my average bpm and cadence were both 170, but that just didn’t seem right. I think perceived effort seems to be way more interesting to go on. I may ditch the monitor for the next month and see how I feel. It’s easy to become a slave to these things.
It's very common for a watch to mistake cadence and BPM. My Garmin does it too, especially on a sunny day when the sun is low somehow..
You didn't mention Daniels' vDot measurement scores. Mine is 41 for a 5k, What is yours,?his formula's people swear by and train with.
RICK lathem Sage has a really old well used copy of the Daniels formula book.😉
Just learn to do the field test correctly. Almost every study on max HR shows that field tests during training and competition are more reliable than this crap. As much as you could be off, a repeatable trend will show your true stats. Take a prob and stats course and save yourself the money and time by learning to do an easy assessment.
The knowledge will last you your entire life, and it will translate to multiple skills.
Thank you for the video Sage. I used to be a slave to the numbers but have noticed massive spikes when I power down hills. Wrist watch and heart rate monitor. 😅
Finding somewhere local I can test for VO2max and lactate threshold.
I ran a 1.2 mile run and when I start to slow down my heart rate rockets from 170-200bpm, any reason why? My 1.2 mile run was in 11.52
i get real high start off readings upwards of 200, and i'm 47. It goes down by mile 2. Its not that i start off too fast, but something that happens when I swim and when I do yoga, something I refer to as "athletic shock". I run 10k. Half the time, I'll stop for 40 seconds in that first mile to lower the HR. Readings for HR after mile 1 goes down to 170
How do you manage to keep your heart rate at 130-140? I'm 32 and been running 5-7 miles 3 times a week but always have an average heart rate of 170.
Maybe you dont breath in deep enough.
Because u r running too fast..slow down ur pace
question!!
how about the 2000m training??
i want 6:50
now--> my record 7:03
my body --> 173cm 73kg
The solution seems to be to run it 13 secs faster. :)
I’m 15 and my HR when I run is 203 heart rate, my mom says it’s very bad and dangerous, is that right and what can I do for my age? I joined cross country at my school
4:25 At 138 bpm I run at about half the speed you run haha
I cant run at 138 bpm at all. In perfect weather, great shape, and as slow as I can possibly go comfortably I can barely go under 150bpm most my easy runs would be 160s or more even depending on the day. Numbers are just numbers it's fun to compare but performances are what matter!
my heart rate is never that low no matter how slow I run. lol
So... How to find aerobic threshold?