Exercising at max gear rate
Discussion
It should read HEART not GEAR.
I'm puzzled.
I bought myself a Garmin Fenix watch a month ago and since then started analysing more of my health stats. All makes sense but one thing that confuses me is my heart rate.
I'm 40 so my max heart rate is around 180. My average resting HR is 59.
This is my heart rate from yesterday's 5k run:
I find it normal to exercise for prolonged periods of time at or around 170-180 bpm. I'm not particularly exhausted afterwards. I can talk throughout, I'm not short of breath etc. My pace is 5m30s per Km so also not too bad IMO.
And that's what confuses me: am I damaging my heart exercising at this intensity for my body? Even if I don't find it particularly exhausting? I could easily do another 5k afterwards at similar intensity.
Anyone with more experience on here?
I'm puzzled.
I bought myself a Garmin Fenix watch a month ago and since then started analysing more of my health stats. All makes sense but one thing that confuses me is my heart rate.
I'm 40 so my max heart rate is around 180. My average resting HR is 59.
This is my heart rate from yesterday's 5k run:
I find it normal to exercise for prolonged periods of time at or around 170-180 bpm. I'm not particularly exhausted afterwards. I can talk throughout, I'm not short of breath etc. My pace is 5m30s per Km so also not too bad IMO.
And that's what confuses me: am I damaging my heart exercising at this intensity for my body? Even if I don't find it particularly exhausting? I could easily do another 5k afterwards at similar intensity.
Anyone with more experience on here?
Edited by mudnomad on Sunday 27th December 12:18
Wrist sensor. I'm planning to buy chest HRM for boxing workouts, so I'll compare the result.
I'll try to measure my max HR, thank you for help.
One more question if I may - how accurate is recovery time reccomended by my Fenix? I'm guessing that's also connected to my personal zones so at the moment it wouldn't be too accurate, I'm just curious for the future.
I'll try to measure my max HR, thank you for help.
One more question if I may - how accurate is recovery time reccomended by my Fenix? I'm guessing that's also connected to my personal zones so at the moment it wouldn't be too accurate, I'm just curious for the future.
oddman said:
Will be completely pointless until you use the chest strap and measure an accurate HR max and LT HR.
Recovery times are guidance for rest between hard sessions for endurance training (VO2 max or lactate threshold interval sessions or very long endurance sessions) I'm guessing that Garmin would give you 48 hours plus recovery time for the effort you posted when, if you were able to talk, sing or breath through your nose it during it then it wasn't much of an effort at all and could safely train again later in the same day.
Another thing is the Garmin will base recovery time on average heart rate x duration of effort taking no account of structure of session. A one hour session with 10 x 3 minute intervals at VO2 max power on a bike might result in quite a low recovery recommendation as the average heart rate including warm up and cool down might be quite low and the HR will not match the effort during the interval as it lags the power delivery. A 2 hour zone 2 ride would yield a greater recovery recommendation even though it isn't very demanding. If your sessions are mixed aerobic/boxing/crossfit then I would expect the recovery data to be useless. Your heart probably isn't the limiter for when you next push yourself - more likely musculoskeletal system.
How you feel; your resting heart rate; how your heart rate responds during warm up and, if you really want to go down a rabbit hole, resting heart rate variability is more useful as a recovery indicator.
How you use HR depends on your fitness goals. All my training is geared towards endurance activities - hard ski touring, Alpine climbing and longer distance triathlon. I use my watch to keep my HR in z1 and 2 for 80% + of my training which means very slow. The 20% I spend doing hard efforts, I'm judging intervals on perceived exertion (running) or power (bike).
Before you ask - fitness trackers of any kind are not particularly useful at tracking calories. If your goal is weight loss and you are measuring calories, I would not recommend eating back more than half your exercise calories unless you are dropping more than a kilo a week.
Thank you! Very informativeRecovery times are guidance for rest between hard sessions for endurance training (VO2 max or lactate threshold interval sessions or very long endurance sessions) I'm guessing that Garmin would give you 48 hours plus recovery time for the effort you posted when, if you were able to talk, sing or breath through your nose it during it then it wasn't much of an effort at all and could safely train again later in the same day.
Another thing is the Garmin will base recovery time on average heart rate x duration of effort taking no account of structure of session. A one hour session with 10 x 3 minute intervals at VO2 max power on a bike might result in quite a low recovery recommendation as the average heart rate including warm up and cool down might be quite low and the HR will not match the effort during the interval as it lags the power delivery. A 2 hour zone 2 ride would yield a greater recovery recommendation even though it isn't very demanding. If your sessions are mixed aerobic/boxing/crossfit then I would expect the recovery data to be useless. Your heart probably isn't the limiter for when you next push yourself - more likely musculoskeletal system.
How you feel; your resting heart rate; how your heart rate responds during warm up and, if you really want to go down a rabbit hole, resting heart rate variability is more useful as a recovery indicator.
How you use HR depends on your fitness goals. All my training is geared towards endurance activities - hard ski touring, Alpine climbing and longer distance triathlon. I use my watch to keep my HR in z1 and 2 for 80% + of my training which means very slow. The 20% I spend doing hard efforts, I'm judging intervals on perceived exertion (running) or power (bike).
Before you ask - fitness trackers of any kind are not particularly useful at tracking calories. If your goal is weight loss and you are measuring calories, I would not recommend eating back more than half your exercise calories unless you are dropping more than a kilo a week.
JackP1 said:
It's been noted, but try not to trust wrist monitors, try a chest strap.
By around 20mins of Max HR you'd be in a pile of s
t on the floor, but you get people like the ingebrigtsen brothers who are able to exercise exponentially well in this area.
I've ordered a Garmin TRI strap, looking forward to using it! By around 20mins of Max HR you'd be in a pile of s
t on the floor, but you get people like the ingebrigtsen brothers who are able to exercise exponentially well in this area.Gassing Station | Health Matters | Top of Page | What's New | My Stuff