HR Zones 101 for Racing
Understand HRmax, threshold, and sustainable ranges for 5K through marathon. Use zones to keep effort stable when terrain and wind shift.…
ReadPractical guides for heart‑rate‑based pacing, GPS calibration, and race‑day strategy.
Understand HRmax, threshold, and sustainable ranges for 5K through marathon. Use zones to keep effort stable when terrain and wind shift.…
ReadTranslate target finish time into an HR curve that rises gradually. Start controlled, hold steady through the middle, and finish near 95–98% HRmax.…
ReadWhy GPS can over/under read on turns and under tree cover, and how to smooth pace using lap averages, autolap, and manual splits.…
ReadAdjust expectations when it’s hot. HR rises over time; learn when to back off pace while holding effort constant.…
ReadPlan effort by segment. Allow HR to rise slightly on late climbs; use descents to re-center effort instead of chasing pace spikes.…
ReadPair and test your Bluetooth® heart‑rate monitor, check battery, secure strap, and verify data in the warm‑up.…
ReadKey workouts: cruise intervals around LT, short hills for economy, and occasional VO2 bursts. Practice finishing hard without blowing up.…
ReadCarb needs scale with duration; practice your plan at race‑effort long runs. Small, frequent sips help in heat.…
ReadReduce volume 30–50% in the final 7–10 days, keep a touch of intensity, prioritize sleep, and arrive topped up, not tired.…
ReadWarm‑up timing, pre‑race HR baseline, first‑mile patience, mid‑race checkpoints, and the last‑mile decision point.…
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