Understanding Heart Rate Variability for Enhanced Training Decisions

In this solo episode, I'm FINALLY tackling one of the most important (and least sexy) topics in training: training load. What it is? Why should you care? And how can you make sure you're living in the "juuuuuuust right" zone!

Most of us are so focused on paces and mileage (or kms) targets that we miss the bigger picture: how much stress your body is actually experiencing and accumulating from your training. And if you’re stuck in a cycle of “train hard → crash → repeat,” this episode is especially for you.

I break down everything from acute vs. chronic training load, to how wearable devices, like your Coros running watch, calculate your load using things like "TRIMP" and heart rate, and to how to use heart rate variability (HRV) as a recovery gauge. We’re talking spreadsheets, ratios, metrics, and yes: how your “just right” is totally different than someone else’s!

• What training load actually means (and what it doesn’t)

• How to avoid the dangers of "too much too soon" (even if your mileage says you should be OK)

• Why intensity (and training intensity distribution) is more important than distance alone

• How the acute:chronic ratio of your training load tells you when you’re on the onramp to the highway to the danger zone

• What the 10% “rule” misses (and why it’s not always that simple!)

• The difference between “I ran 10 miles!” and “I worked HARD for 10 miles!”

• Tools like TRIMP, TSS, and HRV: what they tell you and how I use them

• The deets on my own quick & dirty training load spreadsheet before I had fancy tools

• Why managing training load is especially important for self-coached runners!!

  
  

TOP SOUNDBITES:

“Your body doesn’t track distance; it tracks stress.”

“That hero week you’re so proud of? It might be the reason you need a nap for the next 10 days.”

“This is about learning what ‘just right’ looks like for you—because too much breaks you, and too little stalls you.”

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🌟 This episode is brought to you by my friends at Coros, who make amazing watches ⌚ that have all the tools you need (with none of the fluff) to manage your training like a pro, no matter WHAT your goals are!

If you're looking to upgrade (or you’re just tired of guessing), check out the Coros Pace 3 (that's what I wear!), and don't forget to use code RUNEXP at checkout for a FREE second strap when you buy your watch! 🌟

🖱 Coros.com

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