Watches, chest straps and foot pods spit out pace, heart rate and power. Runners, walkers and fitness enthusiasts never lack access to a multiplicity of data points. Interpreting, analyzing and implementing these metrics can result in utter digital overload.
The body cannot compute pace over distance; it only recognizes effort over time. While workout data provides us with concrete information, how can we easily use this feedback to optimize performance?
Training adaptations typically occur within 2-3 weeks, with the most significant results manifesting 6-8 weeks later. I recommend two approaches that break these cycles into thirds, while emphasizing different target values for each portion.
For those focused on short-term fitness gains, use RPE (rate of perceived exertion) for the first week of training, heart rate zones the second week and pace the third week before starting the same cycle over again.
If the focus is based around an extended training cycle for a distance event, use RPE for the first six weeks while developing fitness, heart rate zones for the next six weeks while accumulating volume and pace during the last six weeks to dial in your anticipated finish time.
Run well,
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