"Feel", for me, has evolved a lot thanks to data, and now it works the other way around: data (e.g. zones) are set based on feel, breathing, and also in certain occasions, experience
This now results in lower percentages if I were to compute them (for example, I'd consider an easy run something below 135-140 bpm, but I do most of my runs much lower than that, often at 110-125, always covering a broad range of heart rates over a week).
This is also consistent with heart rate lowering with higher training loads or fitness, but I do not really set training zones the traditional way: I start from race results and long runs data for the marathon (e.g. what could be a sustainable marathon heart rate based on my experience) and feel (e.g. what feels easy), and then I set the ranges so that retrospectively the data is meaningful (like in the zone 3 image in this blog).
In terms of guidance, I pay attention that it does not climb too high when on an easy run, as I think this is always good feedback (maybe something is off or I am getting sick, and it can give me confirmation and help managing my effort). I also pay attention that it does not go too high in the marathon, where I am too inexperienced to go by feel (it tends to feel too easy given how long it is, but it can go sideways quickly if I do not manage the effort and keep an eye on heart rate, at this stage).
I do not use heart rate for anything else, as all my harder sessions or shorter races are based on feel and adjusted on the go keeping an eye on pace, depending on the goal I have in mind
Hey Marco, have you played around with garmin ramp test to set zones? It calculates your LT2 from HRV via a chest strap. For me the zones it spat out seemed remarkably similar to the talk test so I was really pleased.
I’m in the 90th percentile for vertical jump so I’m guessing fast twitch dominant so I err on the lower side of the zones cause a ramp test might over estimate aerobic performance in fast twitch dominant people
thank you Dush, I have not tried Garmin's test, but good to hear you had a good experience with it. Agree on your take there, having probably a similar profile, my easy running tends to be quite a bit easier than most other peoples'. All the best for your training!
This is such a great way of explaining things. You've a knack for breaking content down in a way that's easily digestible. Question: based on your prior writings, it looks when I started low hr training I was at a similar place to where you were. When did you start incorporating intensity, or did you never stop?
thank you Adam, much appreciated. I never excluded intensity, I would try to do a session once per week (e.g. 4 x 1km reps or 8 x 400m reps), and then run very easy the rest of the time.
thank you Joe. At the very beginning many years ago I used 78% of my maximal heart rate to set the upper limit of low intensity training or zone 2 (my max is 187 bpm, while at rest it's about 45-50 bpm). Over the years I tested with lactate a few times, and I've also seen how heart rate is much more suppressed when I'm training more and I'm fit, hence I now rely on a lower threshold, say 135-140 bpm max (initially it was closer to 150 bpm). I try not to overthink these numbers, they give me an indication, but I always cover a very broad range of low intensities in my runs (it could be 105, 110, 130, etc.). Everything always combined with feel of course
Nice article Marco. Just curious, what heart rate percentages do you use for your training zones?
thank you Nathan. Many years ago I started with a simple 78% of maximal heart rate (described here: https://medium.com/@altini_marco/training-mostly-slow-to-race-kind-of-fast-e604b2f0a910). As a beginner, you have to start somewhere, but I do not use any percentages anymore.
"Feel", for me, has evolved a lot thanks to data, and now it works the other way around: data (e.g. zones) are set based on feel, breathing, and also in certain occasions, experience
This now results in lower percentages if I were to compute them (for example, I'd consider an easy run something below 135-140 bpm, but I do most of my runs much lower than that, often at 110-125, always covering a broad range of heart rates over a week).
This is also consistent with heart rate lowering with higher training loads or fitness, but I do not really set training zones the traditional way: I start from race results and long runs data for the marathon (e.g. what could be a sustainable marathon heart rate based on my experience) and feel (e.g. what feels easy), and then I set the ranges so that retrospectively the data is meaningful (like in the zone 3 image in this blog).
In terms of guidance, I pay attention that it does not climb too high when on an easy run, as I think this is always good feedback (maybe something is off or I am getting sick, and it can give me confirmation and help managing my effort). I also pay attention that it does not go too high in the marathon, where I am too inexperienced to go by feel (it tends to feel too easy given how long it is, but it can go sideways quickly if I do not manage the effort and keep an eye on heart rate, at this stage).
I do not use heart rate for anything else, as all my harder sessions or shorter races are based on feel and adjusted on the go keeping an eye on pace, depending on the goal I have in mind
I hope this makes sense!
Hey Marco, have you played around with garmin ramp test to set zones? It calculates your LT2 from HRV via a chest strap. For me the zones it spat out seemed remarkably similar to the talk test so I was really pleased.
I’m in the 90th percentile for vertical jump so I’m guessing fast twitch dominant so I err on the lower side of the zones cause a ramp test might over estimate aerobic performance in fast twitch dominant people
thank you Dush, I have not tried Garmin's test, but good to hear you had a good experience with it. Agree on your take there, having probably a similar profile, my easy running tends to be quite a bit easier than most other peoples'. All the best for your training!
Thank you!
This is such a great way of explaining things. You've a knack for breaking content down in a way that's easily digestible. Question: based on your prior writings, it looks when I started low hr training I was at a similar place to where you were. When did you start incorporating intensity, or did you never stop?
thank you Adam, much appreciated. I never excluded intensity, I would try to do a session once per week (e.g. 4 x 1km reps or 8 x 400m reps), and then run very easy the rest of the time.
Great topic. Question: how do you set HR by zone? My HR varies between 36-178, and I set my zone 2 max at 130 bpm. Yours is set much higher.
thank you Joe. At the very beginning many years ago I used 78% of my maximal heart rate to set the upper limit of low intensity training or zone 2 (my max is 187 bpm, while at rest it's about 45-50 bpm). Over the years I tested with lactate a few times, and I've also seen how heart rate is much more suppressed when I'm training more and I'm fit, hence I now rely on a lower threshold, say 135-140 bpm max (initially it was closer to 150 bpm). I try not to overthink these numbers, they give me an indication, but I always cover a very broad range of low intensities in my runs (it could be 105, 110, 130, etc.). Everything always combined with feel of course