Part 1 of 2
There has been a lot of debate recently over weather you should train by Heart Rate or Rate of Perceived Exertion (R.P.E.). Before we look at this argument we first need to ensure that we understand that the purpose of each method is to develop a range of intensity ‘zones’ that you can run at.
Developing a range of zones that you can run to is developing a common language between you the runner and your coach. This is crucial because this common language allows training sets to be developed. It is important to have this common language because,
- Training at different intensities provides different adaptations by the body. Manipulating these is how a coach improves your fitness making you faster and stronger.
- HR or R.P.E. allows a valid metric for training load to be calculated.
- It allows runners the ability to develop greater understanding around their pacing.
It is often overlooked that everybody has an easy pace, maximum pace and range of paces in between. The fastest runner and the slowest runner still have these paces. It is simply that they are different.
It must also be noted here that a lot of problems with the use of heart rate zones occur because runners do not set their threshold heart rate at an appropriate level/ heart rate. Understanding your threshold is a key and insanely important number because this is the optimal number to use to determine your other heart rate zones. If this number is incorrect all your H.R. zones will be inaccurate. If all your H.R. zones are inaccurate then naturally this becomes a very poor measure of intensity!
You should not use maximum heart rate to set your heart rate zones. This number is as likely to be wrong, as it is right. Using this method to determine your zones is like throwing a dart at a dartboard while blindfolded!
Armed with the above information about why you need to understand your Heart Rate or R.P.E. at different intensities and the common mistakes people make we are now ready to dive into looking at the debate between which is better.
We will cover this in Part 2.
Run, smile and have fun.
Nick