Suggestions on workout changes based on FitBit Charge HR data?

d_thomas02

Looking at data from my FitBit Charge HR from doing ZenLabs 10K Week 1 Day 3 workout (W@3.5,J@5.5mph)

My max HR was 153 bpm about halfway through the workout and you can see where, between 25 and 30 min, I increased my walk speed from 2.5 mph to 3.0 as I intend to keep walking past the end of the workout (while I finished watching the show on my laptop).

Wasn't sure how to interpret the data so looked up a HR zone calculator on http://www.digifit.com/heartratezones/training-zones.asp and entered my age, max heart rate (220 - age) and resting HR (calcualted by my FitBit) and produced this chart of zones.

Still not sure how to interpret my data, but guessing I don't need to increase my jog speed just yet as 153 is between Zone 4 or 5, depending on who's limits you prefer, but I may want to increase my walk speed i.e. while my average HR is 126 bpm for the entire workout, my HR during the walking intervals dropped below 120, dropping me out of zone 3 (Stamina) and into Zone 2 (Endurance) and the FitBit chart shows my HR occasionally dropping out of the cardio zone into fat burning.

Any thoughts?

L_Master

150 is fairly high, assuming that max HR is accurate (which is definitely not a guarantee). That should be a pretty strong effort, something that would be a solid workout to hold for 20 minutes, and get pretty rough beyond about 30-40 mins.

What you want to do with your walk speed depends totally on your goals. If these are intended to be interval work, then walk speed is fine. If you're trying to dial in a nice steady state, then maybe something else is in order.

What are your goals?

d_thomas02

Great question. Primary goal is to finish the 10K program. Secondary goal is to improve my run times. Tertiary Goal is to improve my VO2max in order to max my SCUBA dive times. Quadinary goal is to improve my fitness over the winter for my post-retirment job as foreman on a commercial mowing crew.

153 bpm was only a momentary max HR during interval training based on a wrist HR monitor (I understand the inherent inaccuracies of this type of HR device). Average HR through entire workout was 126. Not looking at maintaining that max HR through the entire workout. Just raise the average.

Thanks

L_Master

So basically get faster. That's inherent to finishing whatever 10k program you're on, and naturally helps accomplish 3/4.

If you're on a program right now, it's probably best to follow it. I assume it's a run/walk build up to 10k type of program?

Assuming that is the case, then what you're doing right now is essentially building mileage and aerobic base. At these stages intensity can best wait until you have the base and physical adaptations to tolerate it. My recommendation would be to do the run portions slower, closer to 12:00 pace (5.0), and perhaps walk a little faster. Somewhere in the 3-3.5 mph range would be good.

You'd be looking to keep the HR in both the run and walk portions are under 75% max HR. Walk portions probably on the lower end around 60-65%, and run portions closer to 75%, but don't go drastically over that...too fast for right now.

The one thing that is worth throwing in is at the end of runs, do 3-4 "strides". Basically pickups of 20s with a full recovery (60-90s walking) at a strong pace. Something like 9-10 mph would be appropriate for these. Walk can be nice and easy, around 2 mph. Purpose here being to keep your body in touch with running faster, developing a good stride, and improve elasticity all without being stressful on the body and aerobic system.

d_thomas02

Thanks for your suggests.