July 27, 2021
Is Heart Rate Training Effective?
What is heart rate training and is it effective? Learn how to train effectively using your heart rate monitor.
A lot of athletes ask me whether heart rate training is effective. That’s hard to answer because it implies it’s an all or nothing way to train.
Sure, you can do all your training guided by a heart rate monitor, but training exclusively according to your heart rate has pros and cons and may not help you achieve the result you’re looking for.
From my perspective, you want to see a heart rate monitor for what it is—a tool you can use to help you train at the correct intensities, understand your body and its response to exercise.
Take the good and leave the bad.
Here’s how I recommend athletes use heart rate.
Outside Training And Racing
Monitor your resting heart rate or measure your heart rate variability every day.
Significant changes in these numbers day to day reflect your level of fatigue. If your resting heart rate is high or your heart rate variability is suppressed, reduce your training load until you return to baseline.
That means training easier, or when fatigue is severe, taking a day or two off.
Cut Race Times, Not Corners.
Racing at your potential and enjoying training is easy when you’re following the right programme.
During Training
Wear your heart rate monitor for all training sessions. If you have a strap, use it. Straps are more accurate and reliable than wrist-based monitors.
Use heart rate as your primary guide for low-intensity training – zones 1 and 2 – but use RPE, power or pace to guide high-intensity training – zones 3, 4 and 5.
Compare your heart rate over pace or power to track progress. A faster pace or higher power at the same heart rate or a lower heart rate at the same pace or power indicates that your fitness has improved.
Because heart rate has a lag and will drift over time, RPE, pace and power are better for guiding high-intensity sessions where output is the goal. For the same reason, heart rate is suitable for guiding low-intensity sessions because it helps balance stress (life and training) and ensures you don’t do too much.
During Racing
Wear a heart rate monitor when you race but don’t pay any attention to heart rate during short races. Just look at it afterwards to assess how your body responded to the effort you put forward.
For longer races, heart rate, paired with pace and power, can help you execute an intelligent race by providing feedback to help you make decisions and adjust your effort.
—
Yes, heart rate training is effective, but you have to do it right.
Ben Pulham