How can I interpret the strava analysis of my time trial?

maybe I should add I have a garmin 45 and that's where I got the HR from...so it could be inaccurate I suppose (no chest strap)

graysquirrel2020 wrote:#1 = "race analysis" shows my pace per km: 4:15, 4:09, 4:22, 4:36, 4:33 -- okay I understand this one...I got a bit tired and slowed down for the second half so the pacing was a bit uneven

#4 = "heart rate" says I spent 80% of the time in Z2 (moderate) and 20% in Z3 (tempo)

So I guess my overall question is...doesn't #4 seem bad? Like shouldn't my heart rate be more in the tempo/threshold zone if my pace is in that zone? Also open to any other interpretations or tips based on this result.

#1 if the course was flat and conditions ok, then the 4th km (4:36) is your Threshold.

#4 if the HRM is accurate (e.g. chest strap not wrist based) and the zones are correct, then it 80% of run in zone 2 suggests you're currently endurance trained and doing some speedwork would help.

Uhh wrote:

#4 if the HRM is accurate (e.g. chest strap not wrist based) and the zones are correct, then it 80% of run in zone 2 suggests you're currently endurance trained and doing some speedwork would help.

Can you expand on that a bit? I'm not sure I understand. Are you saying that someone who has done more speedwork would be able to keep their HR in the higher zones for more of the race?

Just lookin to learn

I would interpret #4 in as most likely one of two things: (1) the HRM is wrong, which is frequently the case with wrist-based monitors, or (2) you weren't running very hard. So if this was genuinely a super-hard-to-all-out effort, I'm going with #1.

I recently bought a Garmin with a wrist-based HRM (previous one didn't have one), and it's pretty wonky. One thing that seems to help is making sure it locks into a correct HR before you start the run. Typically when I go into the running mode to lock in the GPS, it will show my HR in 80s to 90s or even 100s even though I'm just standing there and in actuality my HR is typically in the 40s or 50s at that time. But if I give it a 30-60 secs to lock in the correct HR before I start running, usually it gives results on the run that seem accurate given my past experience wearing chest straps.

But if you really care about accurate HR, wear a chest strap.

Heart-rates tend to indicate what the fuel source is. Low = fat-burning / aerobic; high = anaeroobic. If you walk, you're working aerobically and HR will be low; go up a hill you'll engage more effort and burn more energy and your heart-rate will rise. Back on the flat at walking pace it''ll drop again.

The heart only beats as hard as it needs to, to supply oxygen the body is demanding. Don't make the mistake of thinking "If I can get my heart-rate higher, I'd go faster". It won't happen until your body demands more from it - which speedwork will do as it engages more muscle which will likely not be endurance trained. Then as you get fitter and that becomes endurance-trained, your heart-rate will drop and you'll be able to do more speedwork!

All that said, don't get too interested in heart-rates or training to them. What matters is your times. There's no medals in the Olympics for highest (or lowest) heart-rate.

#1 if the course was flat and conditions ok, then the 4th km (4:36) is your Threshold.

Okay good to know. The course had a few hills, but probably still good as a first approximation.

#4 if the HRM is accurate (e.g. chest strap not wrist based) and the zones are correct, then it 80% of run in zone 2 suggests you're currently endurance trained and doing some speedwork would help.

Thanks. This kind of checks out with my training, which has been predominantly jogging at around 6min/km pace through the woods. I was considering that it might be time to start throwing in some 1k or 2k "runs" in the middle of my jogs, so I guess this confirms it. Luckily there are plenty of cut-throughs on the trails in my town where I could just pop up to the road for a km or two and then pop back down.

The Floyd wrote:

One thing that seems to help is making sure it locks into a correct HR before you start the run.

Good idea. The other thing that I'm realizing now is I should have checked that my watch was tight on my wrist. I usually wear it a bit looser for most of the day and tighten it up when I run. I think that makes it read a bit better too.

But if you really care about accurate HR, wear a chest strap.

I care...but I guess I don't care enough.

Uhh wrote:

The heart only beats as hard as it needs to, to supply oxygen the body is demanding. Don't make the mistake of thinking "If I can get my heart-rate higher, I'd go faster". It won't happen until your body demands more from it - which speedwork will do as it engages more muscle which will likely not be endurance trained. Then as you get fitter and that becomes endurance-trained, your heart-rate will drop and you'll be able to do more speedwork!

iiiiiiiiinteresting

graysquirrel2020 wrote:

But if you really care about accurate HR, wear a chest strap.

I care...but I guess I don't care enough.

invest in a chest strap thats compatible with your watch. you can thank us later