Let’s start by comparing two recent workouts of mine.
May 12th was a Tempo workout.
May 9th was a Green Zone session.
Which one is a “better” session?
Many athletes will think the session on the left is better. We share a bias that harder is better.
Let’s add power to the view, you can also add pace (for your runs).
Now we can see that the higher heart rates are being caused by much higher power outputs (above).
We can also see that a Zone 1 average heart rate results from a mix of Zone 1 and 2 powers (below). We also see, even at Zone 1 heart rate, we get a bit of Zone 3 power.
Below, we see the heart rate and power profile of the entire Tempo workout, which had a main set of 4x20’ Tempo (High Zone 3 Power), with a final interval of 20’ Zone 2 power.
Below, the workout with the Zone 1 average heart rate had a main set of 80’ riding at LT1 power, the border between Zone 1 and Zone 2. The dips in heart rate, and power, are from taking lactate spot checks.
In reality, neither session is better. They are both useful workouts.
My #1 goal is to give you comfort that seeing a Zone 1 average heart rate is OK for your endurance training.
My #2 goal is to point out that a significant amount of Zone 2 heart rate implies Tempo power/pace in the session.
As I wrote in Effective Interval Training, we do best keeping our goals front and center. Resist the urge to add Tempo to our Endurance Days.
Tips For Better Sessions
Give yourself time to come into the zone. In both workouts, power and heart rate rise gradually at the beginning of the workout. A gradual build avoids overshooting the desired zone. When we are fresh it will feel easy to push our effort well above target.
For Green Zone training, heart rates will cluster in Zone 1. If you are seeing a lot of Zone 2 heart rate, then your power/pace is likely above your Green Zone.
Learn to ride and run smoothly. Sitting on an effort is a skill. It requires learning how to shift gears (literally and figuratively) BEFORE heart rate responds. This is the “muscular sensation” John writes about in his Subjective Perception Chart.
When lifting effort you will notice (in order):
Muscular Sensation
Breathing
Heart Rate
Seek Stability. For both Green Zone and Tempo workouts, we arrive at a steady state in terms of heart rate, breathing and overall subjective feeling. Track this by noting your “subjective score” (1 to 5). If you feel, or see, the effort is trending into a higher zone then back off.
Relax. Athletes of all abilities worry about going too easy and “missing” power/pace targets. Your job is to hit the appropriate effort for the session and not screw up tomorrow.
Afterwards, if the power/pace fell short then consider:
Was the target set too high?
Do I need to adjust downwards for next time?
Was I tired for this session?
Be willing to undershoot.
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I so appreciate your constant drumbeat of moderation for the intensity-addled athlete such as myself. Intellectually I know the great value in reducing the peppy efforts of my daily workouts but oh, once out on the road, exuberance reigns supreme.