OVERVIEW
Power, heart rate, or RPE (rate of perceived exertion or how you feel)? Which data point is best for gauging intensity during training or a race, and which is best for monitoring training progress? Coach Adam Pulford tackles these frequently asked questions in Episode 249 of "The Time-Crunched Cyclist Podcast". Although ALL THREE metrics have their place, Coach Adam reveals the hierarchy for what matters most and what metrics are used for context.

TOPICS COVERED

Power vs Heart Rate vs RPE Hierarchy
How to keep HR from drifting up during intervals
Why HR might drop during intervals
Why prioritize Power first, then RPE, and HR last
Training at the top vs bottom of power zones
All about Rate of Perceived Effort (RPE)
Why three data points are better than one

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LINKS/RESOURCES

Eston, R., & Connolly, D. (1996).
Use of Ratings of Perceived Exertion for Exercise Prescription in the Elderly.
Validates RPE as a tool even without heart rate monitoring.
Shows strong correlation between RPE and physiological markers like VO2 max and lactate threshold.
Faulkner, J., et al. (2008).
Rating of perceived exertion during isometric and dynamic exercise is influenced by the duration of exercise.
Indicates how fatigue alters perceived effort.
Garcin, M., Fleury, A., & Billat, V. (2002).
The correlation between RPE and physiological variables (heart rate, lactate) in cycling.
Found strong correlation between RPE and lactate threshold, especially in trained cyclists.
Source: International Journal of Sports Medicine.
Seiler, S., & Kjerland, G.Ø. (2006).
Quantifying training intensity distribution in elite endurance athletes: is there evidence for an "optimal" distribution?
RPE used as a monitoring tool for training load in elite cyclists and runners.
Source: Scandinavian Journal of Medicine & Science in Sports.
González-Alonso J, et al. (1999). Influence of body temperature on the cardiovascular response to exercise. Journal of Applied Physiology, 86(2), 599–605.
https://doi.org/10.1152/jappl.1999.86.2.599
Berntson GG, et al. (1997). Heart rate variability: Origins, methods, and interpretive caveats. Psychophysiology, 34(6), 623–648.
https://doi.org/10.1111/j.1469-8986.1997.tb02140.x

HOST
Adam Pulford has been a CTS Coach for nearly two decades and holds a B.S. in Exercise Physiology. He's participated in and coached hundreds of athletes for endurance events all around the world.

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