#14 – Nerdy Heart Rate Training Questions ANSWERED

man trail runner in desert looking at heart rate monitor watch

Heart rates are kinda like boobs. 🍳🍳 No one's ever happy with theirs!

I get A LOT of questions from people who see their friend Suzy's heart rate stats on Instagram Stories and are freaking out because theirs is different. They seriously wonder if they've screwed up their fitness or they have a heart defect. 💔

And honestly, after 12 solid months of heart rate training, I do the same thing.

So this episode, we're going to burn all that down 🔥 and dive into the nitty gritty science of heart rate training.

We'll talk about: .

  • Why knowing your max heart rate is meaningless — and what numbers actually DO matter.

  • How to find the perfect target heart rates to build endurance and speed.

  • The effects of altitude on heart rate, and what to do about it.

  • Factors that screw up your heart rate, and what to do instead when yours is off.

  • Why comparing your heart rate to Suzy's is pointless.

  • The best gear for heart rate training.

If you've been frustrated by heart rate training in the past, this episode is for you! Chances are, you'll listen and realize there's nothing wrong with your heart and that you're exactly where you need to be.

Listen Now

Links/Resources Mentioned

  • Wahoo Tickr Heart Rate Monitor – My absolute favorite heart rate monitor for beginners. I just bought the updated version for 2020 and love it even more! At $50, it's a very affordable entry point for anyone interested in heart training. If you'd like more info, here's a Wahoo Tickr Review I wrote of the previous version. (Almost all of this info still applies.)

Further Reading on the Blog

Episode Sneak Peek

  • [1:30] Why max heart rate isn’t that important, why max heart rate formulas don’t really work, and the metrics you should be focusing on instead.

  • [3:08] In order to build endurance, you should exercise at or a little below your aerobic threshold heart rate. But what the French toast is that? It’s the heart rate at which your body starts tapping into your anaerobic metabolism. Here’s what that means, plus how to find your aerobic threshold with a simple treadmill test.

  • [7:59] One way to improve speed and performance at altitude is to exercise at or just below your lactate threshold. Yes, another threshold! It’s the heart rate at which your body is creating metabolic waste faster than your system can recycle or expel it. Here’s what that means for your mountaineering training, plus how to find your lactate threshold with a simple treadmill or field test.

  • [12:32] Mountaineers often notice their heart rates doing crazy things at altitude! Here’s what’s happening and how you can pace yourself without relying on your normal zones.

  • [14:32] The many reasons your heart rate may sometimes seem erratic or off, and how to pace yourself on days when you can’t rely on your heart rate monitor. Also touches on why you can’t compare your heart rate to others. (Yes, when people post their heart rate workout data on social media, just ignore it!)

  • [17:01] If your heart rate tends to creep up during workouts, nothing is wrong! It’s a phenomenon called heart rate drift that happens when your blood volume decreases due to sweating, getting behind on hydration, etc. Here are two simple ways you can pace yourself when your heart rate is drifting.

  • [18:42] What’s the best gear for mountaineers interested in heart rate training? Here are my suggestions for beginners, plus how to upgrade if you’re really ready to get serious about heart rate training.

Listen Now

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