Don’t Use Heart Rate Zones Without Watching THIS
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- čas přidán 8. 07. 2024
- In this must-watch video for all recreational runners aiming to boost their speed, we delve deep into the flaws of traditional heart rate training methods and introduce cutting-edge techniques to enhance your running performance. Discover why the age-old formula of 220 minus your age fails to accurately determine your maximum heart rate and how you can tailor your training more effectively.
Learn from our detailed breakdown:
The Misleading Max Heart Rate Formula: Uncover the truth behind the outdated heart rate formula and its limitations for runners.
Customized Heart Rate Zones: Follow a step-by-step guide to conducting your own fitness test to determine accurate heart rate zones tailored to your individual fitness level.
The Phenomenon of Cardiac Drift: Understand how factors like dehydration can alter your heart rate during runs, and why this can lead to misjudging your training intensity.
Alternatives to Heart Rate Monitoring: Explore the benefits of other measures of intensity when limitations of heart rate become too much.
This video is packed with recent research, expert advice, practical tests you can do at home, and solutions to common training problems. Whether you're training for your next race or just looking to improve your jogging routine, these insights will help you train smarter and run faster.
00:00 Your Heart Rate Zones Are Wrong
00:20 Research on Max Heart Rate with Age
01:05 The Better Formula for Heart Rate Training
01:30 Fitness Tests for Heart Rate Zones
03:00 Cardiac Drift Explained
04:15 Free Alternative to Heart Rate
05:04 The Accurate Alternative to Heart Rate
05:44 Running Researcher - Cody Van Rassel
06:16 Elements Affecting Heart Rate
07:15 Using Training Data to Reduce Injury Risk
💥💥80% of Runners are Injured EVERY YEAR 😲 But it Doesn't Have to be You!
Avoid being a statistic & sign up for the FREE 5-Day Injury Prevention Challenge mailchi.mp/runsmarter.online/...
Research Papers:
Paper 1: Longitudinal Examination of Age-Predicted Symptom-Limited Exercise Maximum Heart Rate pubmed.ncbi.nlm.nih.gov/20639...
Paper 2: Age-Predicted Maximal Heart Rate Revisited pubmed.ncbi.nlm.nih.gov/11153...
Other Links:
Check Out the Run Smarter Podcast: playpodca.st/runsmarter
Dr. Will O'Connor's CZcams video: Lactate Threshold vs Tempo Running - The SCIENCE of Training Zones • Lactate Threshold vs T...
💥💥80% of Runners are Injured EVERY YEAR 😲 But it Doesn't Have to be You!
Avoid being a statistic & sign up for the FREE 5-Day Injury Prevention Challenge mailchi.mp/runsmarter.online/5-day-challenge
Im very guilty of blindly following my watches zones, thank you again for your fantastic videos. Always condensed and on point!
You’re welcome 😇 thanks for watching
This was an outstanding video of calling out some of the nuances between metrics they definitely can’t all be used interchangeably and depending on the workout, environment, weather, hills different metrics will be more appropriate. Great video man thanks for diving into all of this.
You’re welcome Marcus, thanks for watching and the kind words 😇😍
3:59 Hey Brodie! Great video! Want to comment that the heart rate graph shown at 3:59, where it is initially in the 170's, if I'm seeing it correctly, is indicative of a Garmin chest strap that is strapped around a dry body.....if true, it will go away by pre-wetting the strap, easily done by passing the strap under running water, before donning. The cold, wet strap gives a nice wake-up call, and smooths out that artificial rocket hrt. I had this issue, and pre-wetting solved it. Take care!
Brilliant drew! That’s fascinating! I usually pre-wet the HR strap but maybe I forgot on that day. I had no idea it would have that effect. Thanks for teaching me something new 😍
Another great video Brodie. What are your thoughts on the power data that is generated by Garmin watches (I have a Fenix 7). Accurate or not?
Thanks Sam, unfortunately I have no idea. Given that podcast episode a listen with Cody, he explains that everyone has a different system and they keep their formulas somewhat secret
I don't use the standard settings as it clearly can't be right for everyone. I use Karnonen method and have adjusted my watch settings. Running in Thailand the temp is usually 33-36C, so I have to take on a lot of water; I get cardiac drift after about 8km, but run with a bit of HR buffer for the first few km to allow for this.
That’s a great idea! Well done 👍
@@RunSmarterwithBrodieSharpe Thank you. And I should have added that your video is excellent, covering some important issues for HR training.
I use hr but based on threshold as opposed with a hr monitor. And override Garmin to use those as my HR. And RPE, I used Stryd but didn’t get on with it 😊
Thanks for sharing Vanessa, you seem all over it 👏 well done
What wattage shoe mesurement devices worm with the apple x watch?
Not quite sure I understand your comment 😅
Mine are set off a percentage of my lab tested lactate threshold and V02MAX test.
Perfect 👌
@@RunSmarterwithBrodieSharpe I do also use power and RPE too, depending on the situation.
Is there anything wrong with using your max recorded heart rate?
Would definitely be more accurate than generic formulas
The only problem I see is that you need a max effort to really get to your max heart rate.
Also, are you using a peak, or an average over a longer distance (last km of a hard 5k)?
What would you say is the true measure of intensity? You are saying cardiac drift is causing you to "misinterpret your intensity level." So, the question is then, what is your intensity level? Based on your video, you seem to be implying that wattage is a true measure of intensity. Nevertheless, over time, you may need to work harder physiologically to maintain the same wattage or physical output. Should you train according to physiological effort or physical output? Your heart, at least, seems to be working harder because blood volume is reduced and because blood is redirected to the surface of your body for cooling. I don't thing just running by feel works well, because it takes a long time to establish a feel and even pros make mistakes in pacing (by which I mean it is unreasonable to expect recreational runners and beginners to have a good feel for intensity). Moreover, I would guess physiological adaptations would occur in response to physiological load (physiological intensity × time), not physical load (physical intensity × time). Maybe the heart's effort is not as important as the muscle, which is calling upon the heart and lungs to provide it with the necessary fuel and oxygen. But for non-heat acclimated athletes, heat does affect muscle related parameters, reducing the wattage at lactate threshold. So training by wattage doesn’t seem correct.
Oops, I noticed you attached your Stryd pod upside down. Here’s the correct way. czcams.com/video/EKmfYCG7NME/video.html
Oh goodness I am such a newbie 😆
@@RunSmarterwithBrodieSharpe nah, easy mistake to make. 😃
Using any equation that has age in it is stupid. Instead go run a 5k time trial, and use a calculator to figure out your true heart rate zones.
Age is never going to give you a proper value.