Is there a guideline of heart rate on easy days?
Or pace is better to track?
Is there a guideline of heart rate on easy days?
Or pace is better to track?
LR in general seems pretty skeptical of HR as a metric, so expect a lot of troll and/or unhelpful responses.
70% of max is a good number to shoot for on easy days i think. some might say you can be up to 75 or 80 and still be "easy." you should actually measure your max before putting too much credence to any HR measure. there are different methods out there. one i've seen (but never done myself) is run one mile at threshold effort on the track, then roll straight into an all-out 800.
one of the reasons people are skeptical of HR (which i agree with) is that many variables other than the pace you are running will influence HR - temperature, hydration, caffeine intake, hills, etc. to use it effectively you would want to keep as many of those variables controlled as possible. otherwise your data will be pretty useless.
I keep an eye on my HR but go more based on effort- like 3-4/10- this usually falls somewhere between 1:30-2:30 sec/ mi slower than MP. My max HR is 180, easy runs usually fall between 125-130 , so less than 75% MHR
Got to take in factors like the dew point- anything > 70 and I’ll get some cardiac drift after 30 minutes hence why I tend to run more by effort. Plus , I go nuts staring at my heart rate every 30 seconds. If I can talk easily and breathe thru my nose, I know I’m where I need to be on easy days
From my experience for me:
Hard Med Easy
Rec1min 130+ 130 120
Rec2min 130+. 120 <110
A lot of factors can influence your HR. I dont think it is a great way to control your intensity, however generally you should never be over 80% of your maxhr on easy days. I think you should rather control your intensity by listening to your body. I think the signals your body are giving are better to trust than a number your watch/band shows.
A consistently reliable rule of thumb on easy days is to keep your heart rate between 65-75% of your known max.
I have a max HR a little higher than 200, and I ideally keep easy pace between 140-160. On my longner runs in the 90 degree+ heat, it’s normal for it to get into the high 160s/ low 170s on longer hills towards the end of the run.
I’m currently living in a place where you will have 50-150 feet of elevation gain/loss every mile, so keep that in mind too. On flat terrain my easy pace feels best at 70-75%.
Well, check on the internet the heart rate of a man or a woman or in your case you could really look for your doctor to help you with that.