Low HR training works

Triathlon Forum
1

For me, at least.

So I’ve been capping my training run intensity at about 75% of max HR for the past several months. Pace for these runs is currently 9:00 min/mile at around 135 HR. While that is a modest pace for most, I’m happy with that given my sparse running history and being a heavier runner at 195 lbs. I’m also coming back from a year off from triathlon/running. I’m up to about 25-30 miles/wk running. My plan is to emphasize low HR running until pace starts to plateau (ala. maffetone/hadd/allen/etc).

The intent was to reduce stress on my body and to also see my aerobic pace increase over time. I’m seeing both happen. I had to take last year off from running (used to run at 145-155 HR for “easy runs”) due to various stress-related injuries. None so far this year, knock on wood. My pace is improving nicely, starting from 10+ min/mile at the exact same intensity. Recent improvement might be partly due to the addition of a weekly brick workout at the track with my tri club. There, I’ve been doing anaerobic 1 mile repeats (6:20-6:40 min/mile ~165 HR).

I’ve also applied the low HR approach to cycling, albeit with slightly more intensity at about 78% max HR since cycling is my background. I’m seeing my sustained power steadily improving on my favorite local hillclimb. Being a long time cyclist, I wish I’d had the patience to apply this approach long ago. “Pushing up” threshold from below is much easier than “pulling up” from above, mentally. The plan is to keep adding more volume at this intensity until the power stops improving. Then on to more typical intervals.

I’m not saying that low HR training is the best approach for everyone, especially the already very fit or severely time constrained.

But for those in the process of ramping up, or those who are injury prone, it is a good option IMHO.

2

I’ve done this a lot since November, and despite running a total of 3 sub-6:00 minute miles this year (I checked my training logs), and proceeded to drop my 5k PR from 20:04 to 18:10.

3

I’m trying to disagree, just wondering if you took a lot of time off for the biking as well? And it sounds like you have a power meter also, do you still rely more on HR with the bike?

4

It certainly can and does. I train by HR and always have. One thing to keep in mind is that yes, managing your effort via HR is a great tool. Managing your effort using RPE and pace are also good. One of the reasons why running at a lower HR (effort) works is as you note, it allows you to slowly and safely build up mileage, allowing you to run more frequently. THAT’s the key to improving your base running.

5

I’m trying to disagree, just wondering if you took a lot of time off for the biking as well? And it sounds like you have a power meter also, do you still rely more on HR with the bike?

No, I didn’t take time off of biking. But, since I had no triathlons on the calendar and I don’t bike race anymore, my overall training hours were much less.

In my cycling years past I did a lot more training right at threshold (purely by power, no HR), along with shorter intervals and hard rides with other cyclists as the races started, usually around late March. I usually felt quite fried by mid-summer using this approach.

Sub-threshold work is much easier to recover from and accumulate training stress. For me, the lower intensity zones are easier to quantify with HR (+/- a few beats, due to day to day variance) and I just use the power meter to monitor progress over time. After I move on to the higher intensity stuff I’ll use the power meter to quantify efforts and HR/RPE to monitor how I’m doing that day.

During races I use the power meter to pace myself on the bike leg and go full RPE on the run.

6

It certainly can and does. I train by HR and always have. One thing to keep in mind is that yes, managing your effort via HR is a great tool. Managing your effort using RPE and pace are also good. One of the reasons why running at a lower HR (effort) works is as you note, it allows you to slowly and safely build up mileage, allowing you to run more frequently. THAT’s the key to improving your base running.

It works so, so well in allowing one to ramp up slowly and safely. I went by RPE when I started and overdid things. But I was new at running and didn’t have a proper sense of pace.

Keeping the HR low requires patience if you’re a relatively new runner. I felt more like a jogger than a runner in the beginning, at times needing to almost walk to keep my HR below 140. Downright embarrassing.

But now, I can go on and on with a HR in the 130s. I did 90 minutes (10.2 mi) on Saturday, mostly on trails by the local river. It felt totally awesome and I didn’t even feel spent at the end. Not a single twinge in my legs. Who knew running could be so enjoyable? =)

7

I am following your lead…I am doing the BarryP 6 runs per week and all slow right now. Last year was a disaster for me; I got put out of commision following the FIRST method - it was great for about 10 weeks then my body broke down and it cost me all fall and winter. Now I am up 15 lbs and feel like I am starting over…patience.

8

It certainly can and does. I train by HR and always have. One thing to keep in mind is that yes, managing your effort via HR is a great tool. Managing your effort using RPE and pace are also good. One of the reasons why running at a lower HR (effort) works is as you note, it allows you to slowly and safely build up mileage, allowing you to run more frequently. THAT’s the key to improving your base running.

It works so, so well in allowing one to ramp up slowly and safely. I went by RPE when I started and overdid things. But I was new at running and didn’t have a proper sense of pace.

Keeping the HR low requires patience if you’re a relatively new runner. I felt more like a jogger than a runner in the beginning, at times needing to almost walk to keep my HR below 140. Downright embarrassing.

But now, I can go on and on with a HR in the 130s. I did 90 minutes (10.2 mi) on Saturday, mostly on trails by the local river. It felt totally awesome and I didn’t even feel spent at the end. Not a single twinge in my legs. Who knew running could be so enjoyable? =)

You seem to know your zones, did you have some kind of metabolic test (LT or VO2) or is it based on race results?

9

I did a similar plan for 2 months in 2008 and had awesome results. With a HR cap of 157 my avg pace for runs went from 8:15 → 7:20. My MAF mile pace went from 7:10-6:40. It can definitely be worth it; just requires patience.

10

I did a similar plan for 2 months in 2008 and had awesome results. With a HR cap of 157 my avg pace for runs went from 8:15 → 7:20. My MAF mile pace went from 7:10-6:40. It can definitely be worth it; just requires patience.

LOL! I still do MAF test as well. I love my HR monitor, but it’s important to understand it’s limitations, especially those based on conditions, both outside and within you. Again, the single BEST benefit in running is holding back effort to get you running sooner and feeling better. Ont he bike for me. it’s he opposite, it’s to make sure I am going hard enough.

11

Exactly. Not that I do it often, but if I stayed up late the night before (and perhaps that night involved some drinking) I could tell immediately based on my HR that it wasn’t going to be a good run.

As the OP stated, it’s amazing how much BETTER it feels when you run based off HR and truly run EASY.

That being said, I pretty much go off RPE these days but I always wish I threw on my HR strap. I say I know the pace I need to go for the run to be ‘easy’ but as you said, it’s not about the pace, it’s about the effort.

12

It certainly can and does. I train by HR and always have. One thing to keep in mind is that yes, managing your effort via HR is a great tool. Managing your effort using RPE and pace are also good. One of the reasons why running at a lower HR (effort) works is as you note, it allows you to slowly and safely build up mileage, allowing you to run more frequently. THAT’s the key to improving your base running.

It works so, so well in allowing one to ramp up slowly and safely. I went by RPE when I started and overdid things. But I was new at running and didn’t have a proper sense of pace.

Keeping the HR low requires patience if you’re a relatively new runner. I felt more like a jogger than a runner in the beginning, at times needing to almost walk to keep my HR below 140. Downright embarrassing.

But now, I can go on and on with a HR in the 130s. I did 90 minutes (10.2 mi) on Saturday, mostly on trails by the local river. It felt totally awesome and I didn’t even feel spent at the end. Not a single twinge in my legs. Who knew running could be so enjoyable? =)

You seem to know your zones, did you have some kind of metabolic test (LT or VO2) or is it based on race results?

Trial and error. I definitely know my zones on the bike. But running is still fairly new to me so I had no idea really. After running into (heh) so many injuries last year (ITB/PF/piriformis/etc and with ankle twinges pretty much a constant) I figured out I needed to slow it down and keep it simple. I decided to give Maffetone a try this past winter.

Early in the year I was keeping a bit higher HR, around 145-150 (MAF puts me right at 140). Partly because I had a heck of a time keeping it lower, and also because I thought it ok since I was reasonably fit from cycling (+5 adjustment). I was running at 9:50-10:00 pace for a long time. Getting over that hump really tried my patience.

Then I had a breakthrough after my first triathlon of the year in April. I suddenly found running to be much more comfortable and my easy pace HR started settling in at 134-138 bpm. That is about 10 beats lower than what it was. This is when my improvement really started, and now it seems like every week I’m knocking several seconds off my pace at that low heart rate.

I recently added a Wednesday brick workout with my tri club, which deviates from Maffetone. It is definitely a hard workout at the track, but just one day which I recover fully from. That faster running is starting to feel very good also. This is probably contributing to my improvement at MAF pace as well.

Basically… I’m injury-free, improving rapidly and never been happier about my running! (a year ago I was frustrated and ready to give up on running/triathlon… lol)

13

Sorry about that, I meant NOT trying to disagree, I was just wondering where in your training you were coming from. I type quickly at work for obvious reasons!!!

14

comments like the ones present in this thread are why coaches exist.