Thank you for this information. A video on shin splints (also the chronic ones) would be really helpful, considering your experience as a coach!

@goranwinblad

2 ай бұрын

Thanks and thanks for the suggestion!

@matefazekas3107

2 ай бұрын

For me, transitioning to midfoot striking, upping my cadence and max cushion shoes solved my shin splints

@Oleg_Kol

2 ай бұрын

I second this suggestion. I started getting shin splints after my volume went up for the first marathon training.

@johnmcdonagh374

2 ай бұрын

Add tibialis raises to your s&c program

@glacialblueberry

2 ай бұрын

I can recommend doing exercises with a resistance band to train ankle inversion, eversion and dorsiflexion. That has helped me get rid of shin splints in the past. Also, I would recommend shoes with minimal drop. However, you have to ease into the transition of shoes like that. Note that zero-drop shoes are often associated with less cushioning, but those are two different things. E.g. Altra makes zero drop shoes with plenty of cushion if you like that feel.

I think another mistake beginners make is paying too much attention to all the information online, I for sure did, and I was overwhelmed. I couldn't figure out in what zone I should run, how to structure my training plan, when to run easy, when to do intervals, when to rest. The thing is, I only have time for two runs a week (and two body weight workouts on other days, so four days of training). I feel like all this detailed information is for people who run 4 or more times a week, my two runs a week aren't that intense that I need recovery runs. But I am still in the progress of figuring it out...

Great video as always Göran. Helpful content and a smart way to advertise your sponsor!

@goranwinblad

2 ай бұрын

Thanks, glad you think so!

Thanks Coach Goran for this info..this is very helpful to improve my running

@goranwinblad

2 ай бұрын

Great to hear! 😀

Wearing the heart rate monitor strap on the biceps seems so much better than on the chest. Can't wait to get mine!

I just recently got my lactate threshold and max HR results and my max HR was significantly lower than my friends at the same age. That was kind of relief since I thought if I ever even am training at my full potential since my HR is always so low :D

Each to their own with heart rate training, the problem with heart rate training is that there is to many variables like dehydration, stress, weather to name just a few. You are better training by feel and effort also pace when doing speed workouts in my opinion having been running for 45 years 😊

@jimmybondy9450

2 ай бұрын

Same here. Running since 1982. Not even on race days I wear a watch. But I suppose if you really want to max out your body, looking at all those numbers will help.

@shawtywanna542

2 ай бұрын

yeah, im super sensitive to weather and if i wanted to use HR as a training metric then in summer i'd have to slow down to a crawl

@pete5691

2 ай бұрын

Isn’t that part of the point? For instance in the summer, what is the better workout, hitting max HR in the sun or running further and faster at dusk but with lower HR.

@juliascott6389

2 ай бұрын

Heart rate is particularly useful for less experienced runners who dont have a good feel for effort and pace.....

I love your accent Goran! Just so pleasant to listen to it’s like music. And also your running information I guess..

I’m sure that Polar disagrees with your point on chest straps. H10 rules 😊

Solid video. Point 4 is very important reminder for me as I have a high average heart rate even at my easy pace. As such my watch constantly puts me in zone 3/4 at a slow easy pace (linking to point 1) however I am not motivated enough to do a run that will push me to max heart rate😂

@Nini-pw4uf

2 ай бұрын

It’s not a long effort. Warm up, then 6min max effort, followed by a sprint as long as you can hold (it shouldn’t be much). In the end it’s only difficult for 3minutes. Much less than the Sunday long run with friends, when the Chad among the group decides he wants to impress by not slowing uphill and everyone is a little to stubborn to let it go.

Since you teamed up with Coros, I would be interested in hearing what you think about the zones their software prescribes based on LTHR. Thanks.

Many thanks Goran for your piece on heart rate training and some mistakes people can make. If I may be so bold, training for many years and exercising with heart rate monitors for many of them, your idea of going all out to find your real maximum HR is not a good idea. Certainly, getting a good ballpark figure for 80 per cent and a bit higher is fine, but to go all out can be dangerous for many. Also, I truly believe that learning to inter space regular rests thru a training run/walk/cycle/swim, etc is fundamental to proper heart rate training. Learning to allow the heart rate to come down, I think is where the gold lies for health and fitness training. Finally, I do not support in any way the long-distance running and / or other events. The long-term stress and damage to the body, including the heart, even though repaired with rest and recuperation, is not health promoting. All the very best...

what a legend

Mycket bra och konkret video! Detta borde alla som ska börja träna pulsbaserat titta på!

@goranwinblad

2 ай бұрын

Tack ☺️

Bruce protocol is another test tonfind your max hr. Handy on a treadmill, Start at walking pace, every 3min its gets steeper and faster. Athletes will often get to the end of a standard 20 stage protocol but just keep incresing the speed every mins or just gontil max on thenlast stage

@goranwinblad

2 ай бұрын

Yeah thanks for adding that alternative here in the comments 😊

I am training for my first half marathon with Garmin coach and my hr during running is usualy around 160. But trainings are based on a speed peace and lenght. Btw i must say this is very good for someone that wants to run but have no time for meeting with real coach or prefer to train solo. Ofc your watch can not help you with technic that is why i will take some session in a nesr future with a "real" coach..

For those interested, Stephen Seiler has a great video reviewing literature on determining max hr. There can be significant differences on the number you derive from a test depending on how you perform it, so definitely worth a watch. I'm personally also more a fan of using lactate threshold hr but to each their own. Cheers for the video!

@goranwinblad

2 ай бұрын

Thanks for the good input!

@pete5691

2 ай бұрын

Doesn’t that require a lactic meter?

@AN-fi1ip

2 ай бұрын

Hi Pete, if you want to do it accurately then yes. But there are some field tests that have been validated quite well. This is the link to dr. Seilers video if you're interested: m.kzread.info/dash/bejne/nqF2l8WNf7qpktY.html&pp=ygUdbWF4IGhlYXJ0IHJhdGUgc3RlcGhlbiBzZWlsZXI%3D

Goran, how do you feel about the running power metric on recent watches or foot pods? In principle it should be better than HR for short intervals, since it doesn't have the same lag problems, and also takes wind and elevation into account

Great video! I'm struggling to find the optimum interval length, for the very fact that it takes a while to hit 85-95% of my MaxHR. So total time in that higher zone is relatively limited. 4 x 4's seem to be an OK medium, but am still feeling like there might be a better protocol. I guess shorter hill intervals, could be something to try ?

Great video Göran. I have a quick question. I’m 51 and pretty active all along. When I run I can push my heart rate to 187bpm while I can probably push it a bit further as I feel I got a little bit left to let out. However when I cycle and go all out, I can clock it at 201bpm, and that is really as far as I can push it, I think. So in order to get my zones correctly running, should I take the 187bpm as my max or my cycling bpm as max to figure out my zones for running. As of now I have been taking my running bpm as my running zone bench mark, but it bothers me knowing I can push it higher in a different sport. I’d love to hear a quick thought from you as a coach. Thanks again for a great video and thanks so much for the no stretching before running video, I had my suspicion about stretching before, for a long time, but you brought it all together for me, I have stopped injuring while running now for a few years, and I feel its largely cause of that, so big thanks to you

I don't know if it works with Coros but Garmin has a lactate threshold test so no need to calculate those intervals manually :)

@TheLolexxx

2 ай бұрын

Yea, but there is no real way for watch to know your lactate numbers for Treshold. Its estimation after all.. So if one is serious about running, invest a little and do a lab tests every 6 months if possible

@Nini-pw4uf

2 ай бұрын

Garmin… I have one. The watch mesures your heart rate at 198 and then does calculation on the average for your age… in my experience, the measurement are pretty accurate, it’s already rare, appreciable. But the app is awfully bad. After having set up the proper max and rest HR, but not manually modified the zones, the thing concluded that I was running in zone 5… for 1h24. Instead of modifying my tempo zone.

I purchase Coros gps500 and it is a solid watch compared to pricier brands. Also i am warmed up for cronos pace 3 for gps maping.

Its also why Dr Phil Maffetone Maf method 180 minus age (+ or minus 5) would set me to 134-144bpm. It will still work slowly but that would be only 72% of true max which as a healthy runner is of course not my max aerobic function range. For those who know their true max starting at the 80% range Dr P.M does mention (which would be 159ish ...which correlates with 74% heartrate reserve karvonen). Cheers

One remark here. Don't be slave of heart rate monitor or other gadgets rather listen to your body.

You should absolutely use a chest strap for most accurate measurement. Anyway you are doing this to learn what your real max is right? and going through just a 20 mins run? You don’t look for comfort here, you look for accuracy. Göran knows this as well. I use bicep straps due to their more convenient ergonomics in daily training especially since I am not a pro, if I was a pro however I would definitely go with a chest strap. I own all kinds of heart rate monitors and even though optical monitors are getting better and better, still the most accurate thing is a chest strap utilizing electrodes. The best one is probably a Polar H10. Chest strap>biceps strap>wrist strap is the formula and Göran can also tell why it is that way. I enjoy your content Göran and you most of the time provide honest views. But here you lacked to give some heads up about what heart rates monitors are about pros and cons.

Is this a more important metric than lactate threshold? I am an old man but a new runner. For the last two months I have been running fairly frequently in my zone 2 as defined by my watch. The watch tells me I have a lactate threshold at 150 bpm at about 5.50 km. I find this believable as I struggle to maintain 6:00 km for any length of time. Running in the zone 2 has increased my VO2 max to 44 from 40 since Christmas and my pace in this zone has picked up markedly! My max hr is 170 as defined by my wild guess. I don’t think I have ever seen this, but I have been close on occasion. I am aware that these are modest numbers, but I persist in taking comfort in them as I seem to continue to improve. Great content and delivered in an affable style that helps even though I suspect I am way low on the performance spectrum of your subscribers.

@wvu05

2 ай бұрын

Lactate threshold can vary greatly, and you can improve it with training. If you use a HR rate monitor, you need to know your max.

Good advice! I'm currently using the Pace 3, and I'm wondering how much more accurate the HR arm band really is. I suppose it's a difficult thing to quantify. Given that they both use the same optical sensor, will it be any better than a snug fit on the wrist? I shave the hair under my watch, and the HR data seems to be decent, though sometimes it seems to "stick" or jump to a higher rate before coming back down to where it should be.

A question: why are you so sure that the coros heart rate monitor is more accurate than the heart chest strap that you used before? I know that the heart belt uses ecg technology, and the coros device uses the same technology as any sports watch.

hi just a minor comment regarding the orientation of your watch? dont you like your watch's crown in the direction of your fist so that you can rotate it with your other hand? i know that your watch (Coros Pace 2) can be touchscreen and be rotated to your liking - to each their own :D good explanation on the HR mistakes

Thank you

Does the beep test allow you to find your max heart rate? I used to do it a lot as a kid and in my early teens and it always pushed me to my limit.

Hi @Göran Winblad what action camera do you use while on marathons?

What is the correct percentages to use for the different zones? How do I find this out

what do you think about power? no lag in terms of effort unlike heart rate

Thanks Göran for all your content, as I train up for my first Ultra, I have been inspired by your videos for the last year. After watching this I decided I would do your interval max HR running test as all I have been using is the default on the Apple Watch Ultra. Here is some background: I am 37, relatively fit, ran my first half marathon in 1h53m a few months ago and have an Ultra coming up at the end of June. 220-37 gives me 183, but I just hit 188 on this run 2 hours ago, and several months ago I hit 191 *(although I was on my Peloton bike, not running…). So, with all this, I have some questions for you. A) Should I use the 188, or 191? B) Apple uses the following for HR zones: 1 = 50-60% of MHR, 2 = 60-70% of MHR and so forth, is that the correct percentage ranges? I have seen others that go 55-65% etc? C) Since that generic formula is age based, should I be doing this test every year to update my metrics, or more often than that? Thank you again so much for your content. As I winter runner here in Edmonton, Alberta, Canada, I enjoy seeing your beautiful Scandinavian vistas in the winter! Eric

@erastutis

Ай бұрын

It doesn't matter if you run or spin, if your heart reaches 191, use 191 ☺

@MrEvirtue

Ай бұрын

@@erastutis Thank you! Any thoughts on how often I should be doing a MAX HR test?

@erastutis

Ай бұрын

I wouldn’t do it more often than every 3-4 months

I never measured my heart rate until I got a watch with that function about a year ago. I was shocked to see how high my heart rate is. I’m almost 42 years old and my easy pace still shoots my heart rate up into the 160+ range. 🤷🏻‍♂️ I haven’t done a max test yet, but I suspect it is upwards of 200+

@davis4010

2 ай бұрын

I would suggest considering buying a chest strap pulse monitor. It's like 60 USD, but is way more accurate and usually can be connected to smart / sports watch (ANT+). I personally use Polar H10. I guess there are more expensive watches that gets close to accurracy of the chest strap monitor, but usually readings from a watch with wrist monitor would be quite spiky, unstable.

Im 30 male. Max heart rate is 209bpm. Crossfit + middle distance triathlon. Hit the 200s twice a week on the bike. Running only 180s.

The range for Zone2 HeartRate is so big, it doesn't really matter if the max hr is off 10 beats. This results in maybe 4 or 5 beats for the borders of Zone2. No one can regulate a run to 4 or 5 beats. Let alone the actual form/fitness on some day differs 4 or 5 beats. So yes, you should know your approx. max HR, but the method alone is inaccurate, so it does not get worse with a wrong max HR, except it is way off. This is for zone2 though, if you are a more professional runner and need to know about exact zone3 or zone4 borders, thing could be different because those zones are not this wide

Thanks for the great video. Is there a relationship between resting heart rate and maximum heart rate? Or can it just be that you can have relatively low resting heart rate (around 50) but still not very high max heart rate? I´m a cyclist and my highest heart rate when training have been only 171. I´m 49 years old so in my case that 220-49=171 matches but it was not my "ultimate" max heart rate as it was during training. I know that when running max heart rate is higher than when cycling because your arms are also moving and you are moving your own bodyweight with your legs.

Does Caffein or Coffee is not supposed to be in a runners diet? I have red many mixed up opinion on it. ( Not when before running but in general daily intake of coffee/caffein )

Nice video! The max HR formula also never seemed a good fit to me as I noticed I could sometimes get a 217 bpm at the end of a 5K race. I got myself checked out by a sports doctor who did a lactate treshold test and measured an ECG while my HR goes up to my max and he said it's not common, but in my case it was not dangerously uncommon.... however it still feels a bit scary. Ran a 4h marathon with average hr of 190

I would actually use my VO2 Max instead of my HR to gauge the zones. Most modern watches can, together with a chest strap, measure the VO2 quite reliably

Any thoughts on estimated max heart rate? My watch gives me an estimate after a high intensity run, every now and then.

I really don't understand how biceps straps are more precise than wrist devices when both have same kind of monitors and technology inside?

@goranwinblad

2 ай бұрын

I don't know 100% why either but I have seen a huge difference in accuracy I think it is due to that there is a lot more blood flow through the biceps compared to the wrist and also less movement.

I'm gonna get a chest HR because my watch is giving me 210 😂 love the vids❤

Interesting HR band. It's still optical so how does if fare with lag? My garmin epix is pretty accurate on the wrist on long runs but on things like sprints it feels slow to react to quickly changing intensity. I will probably look at a chest hr strap later this year. Good video 😊

@goranwinblad

2 ай бұрын

Yeah but the lag in quick change of intensity you will always get when measuring heart rate because it’s actually your heart taking some time to respond to the current intensity. Thanks!

@1991ryanl

2 ай бұрын

It is going to have the same type of lag as any optical HR monitor, I guess the only benefit is the fact that it would be more comfortable to wear tightly on your more fleshy bicep with a bit less movement and interference to affect the reading; compared to digging your watch strap in to your ulna and radius bones to get the tight fit; at the end of the limb which moves the most rapidly and unpredictably and is going to pick up more false readings. Also, as the HR increases, its harder and harder for the optical monitor to decipher each increase in blood flow (each beat), because it gets closer and closer to "continuous high blood flow" The chest strap uses what is essentially an ECG and with each beat, immediately calculates the length of time between the R waves/QRS complexes (sorry to mansplain, but they are the biggest flicks that you see on an ECG, and represent the depolarisation of the ventricles- the bigger chambers of the heart. each depolarisation is the thing that causes the ventricals to contract and push blood out of the heart and around the body (i.e. what initiates the "pulse")). So one R-wave interval might be 75milliseconds, and then the chest strap will automatically and immediately calculate that 75ms between R waves is the same as 80 beats per minute. so the BPM on the watch is literally updated with every beat.. the next beat might be 46ms (unlikely to change so quickly), and then the watch would immediatly change to 130 BPM... so the moment your heart is prompted to increase effort, it shows on the watch- understandable quicker than ANY optical device. I love Goran and hes one of the 2 or 3 youtubers that I actually watch his videos the moment I get the notification! and hes a better runner and way more knowledgable about coaching etc that I ever will, but he's just being loyal to Coros in this video by implying that the optical sensor could be as accurate as a chest strap- which I would probably do the same if I were getting sponsored by them =P And essentially - i doubt that many of us even need the increased accuracy of a chest strap to actually improve. I do find it frustrating when I feel like im dying at probably 98% of my max possible heart rate, and I look at my watch and it says im still just surpassing zone 4 lol.. thats my main reason for using a chest strap- especially for any hill reps or interval training. For long, slow, easy, recovery runs... the wrist accuracy is more than enough to know that youre not going too hard on average

@tirvplumbing

2 ай бұрын

@@1991ryanl yh its only for the odd interval sprint sessions garmin suggests to me that i really notice the lag. Long steady runs or threshold sessions with longer blocks of higher intensity the epix is perfect for. I will get one eventually but its not a huge priority for me. Car has almost bankrupted me with a repair bill so gotta sort that out first lol

@1991ryanl

2 ай бұрын

@@tirvplumbing I convinced myself it was worth getting the garmin pro chest strap, because I have the fenix 6 sapphire which cant give me the GCT and L/R balance.. now i can see that data and realise I have no idea what i'm actually looking at =P

@warrenthiessen4682

2 ай бұрын

@@1991ryanl That's a great explanation! Despite the vastly different methods of arriving at the HR data, I seem to recall DC Rainmaker doing a fairly thorough analysis of the data between the chest and arm bands and finding the arm bands to be surprisingly close to the chest bands, at least enough to be quite useful. And you're right, most of us wouldn't need the chest strap to make a noticeable improvement... I know personally there are all sorts of "low hanging fruit" I could go after before needing my HR data to be 5% more accurate or whatever.

In a 10k race a few ago my watch was saying 199. The finish was going up a hill

Does a biceps hr-strap really work as well as a chest strap or is it a middle ground between a watch and a chest strap?

@warrenthiessen4682

2 ай бұрын

I have the same question. My guess is it's the middle ground or closer to the watch than the "gold standard" Polar chest straps.

How accurate is the Coros HR arm strap compared to the traditional HR straps? Arm-based HR is always wildly off for me while trailrunning. Wonder if that would happen with the arm based system as well

@goranwinblad

2 ай бұрын

I have found it to be really accurate and most tech testers (also unsponsored once 😅) here on KZread seem to see the same thing. Yeah I have had the same problem with wrist based HR monitoring.

I don't know if the Coros HR armstrap is better than the watch. They both rely on optical sensors. So if your watch is secured (use af nylon elastic strap) there should be no difference.

Hey! I’m a bit interested in the armband heart rate monitor. They both use optical heart rate sensor, if I’ve done my google research right, which means it doesn’t measure the electrical impulse’s from your heart. Instead they both measure the blood flow and estimates the heart rate. How come the armband is “100%” accurate but not the watch when they use the same technology?

It's so strange watching this. 1:07, I've been running on this exact trail for a couple days now haha. I suppose it's only a matter of time before I run into a familiar face.

@goranwinblad

2 ай бұрын

Haha ok cool to hear!

In 30 min sessions (5 min warmup, then 30 min workout), I've noticed that my heart rate is stable for a while, then steadily rises in the last 10 minutes. Pace consistent throughout. Why is that?

Use a longer strap on your current smartwatch and put it on your biceps for accurate readings but with no need for a new gadget

@goranwinblad

2 ай бұрын

Yeah that’s a good hack but then it becomes hard to check the watch during activity. Especially here in Norway where I have to use a jacket for most of the year 😅

@johan7262

2 ай бұрын

@@goranwinblad I didn’t thought of that haha! Love from Sweden!

I haven’t tested my max heart rate yet, but it’s really interesting what number I will see, because I passed conversational test at heart rate of 150 without an issue. I hit 188, while having moderately hard training. I’m 29 by the way

@goranwinblad

2 ай бұрын

Ok yeah it sounds like you probably have a high max heart rate then!

My Garmin Forerunner has the most accurate wrist HR, so I am happy to leave out my chest belt. And I noticed that many people just dont want trainings tipps and believe in their stories or believe what „a friend“ has recommended

@ericb7937

2 ай бұрын

Keep in mind that if you are really hot then the HR will become inaccurate up to 10%

Hey Göran, wich way of setting your heart rate zones do you prefere? % of HF max. % of HR reserve % Lactate threshhold

@goranwinblad

2 ай бұрын

Hi! I prefer % of HF max it is what works best for me to get the zones right.

@bobbydiner0

2 ай бұрын

This is quite individual. I have a relatively low max HR compared to my lactate threshold, so when Garmin calculates my zones based on my lactate threshold they are in line with my perceived effort, whereas if I would use % of max HR the zones would be way off. My zone 2 that I use is 74-82% of my Max HR.

I haven't done max heart rate test but I've hit 201 beats finishing a half marathon last year so my assumption always was that it's somewhere around 205 or so. The formula would give me 191 only.

I'm pretty sure I heared max HR test could be more prone to get injured. So I got the recommendation to do a heartrate thrift test to figure out my Zone 2. And as I got fitter and needed the other zones I did the Joe Friel Method where you go 30min as fast as you can for the duration and take the average HR of the last 20 minutes to figure out your anerobic threshold (top of zone 4) I just recently did the test again and im pretty sure its accurate and I didnt need to reach my max HR Well maybe I just dont want to do max HR becaus its damn hard😂

I have issues if I think about doing segments/racing while out running. It makes my HR go up enough to make my watch beep angrily at me about HR too high 😅

@goranwinblad

2 ай бұрын

Haha ok thanks for sharing that’s interesting. So cool how powerful our minds and thoughts are!

My resting heart rate is 47, but at that pace my heart rate would be between 170-175 or even more I don’t know how to lower my running HR

I'm 25, and the max I've ever got recorded was 207bpm in my Garmin Forerunner 55. Usually I never get above 190 in my training.

@warrenthiessen4682

2 ай бұрын

I remember hitting 220 at the end of a half marathon with a Polar chest strap, back in the early 2000s. When I looked at my wrist and noticed the number I was totally convinced I was going to collapse and die, lol.

I’m 66. My max is in my mid 180’s

@Alastair510

2 ай бұрын

That seems high - I'm 56, no idea of my max, but interval training regularly takes me up to the high 160s.

I did my HR max test and turns out that the value is just 1 off from the formula. So sometimes it's accurate 😅 however I wouldn't know without the test, so yeah... It's important to do it!

@goranwinblad

2 ай бұрын

Yep for some it is spot on, but not for most, good you did the test :)

Is there any danger in running at max HR? I start getting anxious when my HR gets over 175

@warrenthiessen4682

2 ай бұрын

That's a good question! I would't have thought twice to run a max effort 5K a decade or two back, but now I'm 42 and wondering if it's such a great idea?

Really great video!🙏🏻 But takling about accurate heart rate data and then recommending something that doesn’t even measure on the hearts electrical frequency? The best piece of equipment is a HRM strap 🙏🏻

@goranwinblad

2 ай бұрын

Thanks! In my test the optical sensor on the biceps has been very similar to the HRM strap. But a HRM strap for sure works great I just found it so uncomfortable 😅

@craigdunsmuir627

2 ай бұрын

...but can easily move and collect non results and be uncomfortable to wear. I find my arm strap feels almost naked, never moves, closer to my torso & heart and reads smoother than my wrist area. I'm very happy and believe most advanced runners would be too. I run all my general runs at HR and switch to pace for intervals and speed efforts. I actually like power for hills.

@JonasPedersen_Runner

2 ай бұрын

Hello @@craigdunsmuir627 🙋🏻‍♂️ I can’t relate to either of your problems.. I have been running for over 10 years now, (also decently fast 5km 15:31 and half in 01:11:55) only ONCE (at least what I know of) have the HRM had troubles reading my pulse (and of course I have dropped it a few times drop it, where I didn’t tie it properly) I do a mix of both, speed and HR 🏃🏻‍♂️

Its 2024 ...Guys !!! This 220 - age comes from the time of the WW2 !

Lately i have noticed that my heart rate increases fast and reaches 160 no matter the rithim. Like going at 5:30 min/k and going at 6:30 i have the same heart rate, even if it should be easier at 6:30.

@natalielee35

2 ай бұрын

Slow down even more your body might not have much of a 2nd zone and you just immediately go into zone 3 so you have to build that zone 2 base

I dont have a heart rate monitor, so i count manually when working out. I been doing this a couple of months. Is this a mistake coach?

@goranwinblad

2 ай бұрын

Hi! No it for sure works just hard to do it in a good way while you run.

@emiliogereros7112

2 ай бұрын

@@goranwinblad Thank you☺️ do you by any chance understand Norwigian?

I try fitness tests option in coros pace 3 and get max hr 192 at age 30,i dont know its accurate or not 😂

I don't see the advantage of that heart rate strap? It's still only optical, why would it be easier to pick up my HR on my biceps compared to me wrist? But the rest of the video was very informative, so I'm okay with it paying the bills ;) Keep up the good work!

@goranwinblad

2 ай бұрын

It’s a lot bigger muscle with more blood flowing that’s why it gets more accurate readings I have seen a big difference and all other tech testers on KZread seem to have seen the same (also unsponsored once 😅) Thanks glad to hear 😊

@1991ryanl

2 ай бұрын

Heyhey; the chest strap is completely different and uses the same technology as an ECG. Ill just copy and paste bits from another comment I made to explain the difference: The Bicep optical sensor is going to have the same lag as a well fitted wrist watch optical sensor. It is going to have the same type of lag as any optical HR monitor, I guess the only benefit is the fact that it would be more comfortable to wear tightly on your more fleshy bicep with a bit less movement and interference to affect the reading; compared to digging your watch strap in to your ulna and radius bones to get the tight fit; at the end of the limb which moves the most rapidly and unpredictably and is going to pick up more false readings. Also, as the HR increases, its harder and harder for the optical monitor to decipher each increase in blood flow (each beat), because it gets closer and closer to "continuous high blood flow" The chest strap uses what is essentially an ECG and with each beat, immediately calculates the length of time between the R waves/QRS complexes (sorry to mansplain, but they are the biggest flicks that you see on an ECG, and represent the depolarisation of the ventricles- the bigger chambers of the heart. each depolarisation is the thing that causes the ventricals to contract and push blood out of the heart and around the body (i.e. what initiates the "pulse")). So one R-wave interval might be 75milliseconds, and then the chest strap will automatically and immediately calculate that 75ms between R waves is the same as 80 beats per minute. so the BPM on the watch is literally updated with every beat.. the next beat might be 46ms (unlikely to change so quickly), and then the watch would immediatly change to 130 BPM... so the moment your heart is prompted to increase effort, it shows on the watch- understandable quicker than ANY optical device. I love Goran and hes one of the 2 or 3 youtubers that I actually watch his videos the moment I get the notification! and hes a better runner and way more knowledgable about coaching etc that I ever will, but he's just being loyal to Coros in this video by implying that the optical sensor could be as accurate as a chest strap- which I would probably do the same if I were getting sponsored by them =P And essentially - i doubt that many of us even need the increased accuracy of a chest strap to actually improve. I do find it frustrating when I feel like im dying at probably 98% of my max possible heart rate, and I look at my watch and it says im still just surpassing zone 4 lol.. thats my main reason for using a chest strap- especially for any hill reps or interval training. For long, slow, easy, recovery runs... the wrist accuracy is more than enough to know that youre not going too hard on average

@henricarlson4250

2 ай бұрын

not all optical sensors are created equal. there's a spectrum of quality in optical HR technology. There's a reason why the Scosche optical HR sensors are viable tools even in the clinical setting -- the quality of the sensor is higher than that which s found in most watches on the market. And, there's a reason why that sensor is worn on the upper forearm -- it works better than if worn on the wrist. As far as accuracy is concerend, compared to ECGs like consumer-grade chest straps, there is little difference. There's tests to support this. So while ECG is different technology and generally superior, there are optical solutions that are just as reliable. @@1991ryanl

@johanrg70

2 ай бұрын

I've had some mixed results with the wrist measurement myself and I've previously used a Polar chest strap. I now have the same Coros strap as Göran and I agree that it's more comfortable to wear. If you don't have any problem with monitoring on the wrist then of course there's no reason to use anything else. :)

this COROS HR works with GARMIN 6X PRO?

@goranwinblad

2 ай бұрын

Yes as long as it has Bluetooth connectivity which all modern watches have 😀

@tadejdanev5030

2 ай бұрын

@@goranwinbladwill pick POLAR H9 for 44€ is a must ;)

Using heartrate on my easy or long runs, vs feel, made my running extremely monotone , or forced, and contributed to my current hip injury. Never again.

I hit 206 hr max in a adventure race and still had 40km of biking and 15km of running left☠️ I was 15 then I think my hr max is even higher now

I use feeling instead of heartrate, like Vebjørn Rodal

As far as I know, you can't use your max heart rate for finding your zones. Alone that your aerobic threshold changes with training should make that obvious.

ive literally had my heart beat faster and harder just laying in bed full of angst compared to when im doing my daily jogs XD

The age formula is trash. Using a hill test from the Polar website, my max HR is about 20 higher than it suggests. If I limited myself to that, I'd never feel any training effect.

Im am 21, and my mac HR is 183, so DO your MAX HR TEST!

@goranwinblad

2 ай бұрын

Yeah it’s the same for me having a lot lower max hr than what my age suggest.

@alfredberggren5985

2 ай бұрын

I’m 15 (almost 16) and my Max HR is 207. I can have 183 hr as my average hr for a whole 10 km race. That’s normal for me.

@t0maz.m

2 ай бұрын

@@alfredberggren5985 yeah at 180 i start to see the regred off doing what ever I am seeing (take as joke, its nice ti push yourself from time to time) And what us your HR for easy, recovery days,

@ksmolsen

2 ай бұрын

Yup. There's just such a huge variance that any formula becomes useless. I'm 45 with a max hr of 190. Doing a test at a lab to get accurate data makes a huge difference if you want your zones correct.

@t0maz.m

2 ай бұрын

@@ksmolsen sick hahahaha😅😅

The training I received focuses solely on pace. I experimented with using heart rate, but I did not find it to be particularly motivating.

@goranwinblad

2 ай бұрын

Yeah pace is for sure good for intensity control as well but the problem with it is as soon as you do not run on complete fast flat surface with no wind there are so many things that affect the pace besides your effort. For me who like to run in hilly areas and on technical trails pace is not that relevant to use most of the time.

@viktorask

2 ай бұрын

Yeah, I never thought about the terrain. I only run on flat or gravel surfaces. Very good point.

I am legit just not even fit enough to consider finding my max heartrate like that lmao

I don’t have biceps… I’ll stick with chest strap

Why not just wear a wrist one then?

How is your heart rate so low at 5’12 😅

With a watch I am not going to run faster and longer distances never needed one

wouod not recommend coros. Gps suck in cloudy weather even in open fields. swimming pace is of the charts... most of the time in 3km pool swim it only counts as 3/4 of the laps, in open water little bit better but usually 100m off per 1km. have a lot of issues with charging. have to play 5minutes to get it working even then it sometimes getting looose and not charging...

@warrenthiessen4682

2 ай бұрын

That's unfortunate you've had such bad luck with the watch! I had a Coros Pace 2 for about 3 years, and now have the Pace 3, and they have been the best GPS watch I've had by far. That said, I've never used mine for swimming, can't swim to save my life!

my max heart rate is 222

I never look at my HR during a race.. its just distracting and irrelevant. Perceived effort is the way to go during a race, as well as knowing your pace.

Polar Verity > Coros

@KRITIKAPLUS

Ай бұрын

Yeah but with coros you won't brake your bank account also it does a job as a sport watch. Time to time is nice to see bpm espacially matters for regeneraration training , most important is take it simple. So Time and distance are still most important parameters