If you enter your resting heart rate and your maximum heart rate in your profile and have calculated a MAS, we will tell you, for example, that you should run between 5:00 and 5:10/km (140-146 bpm).
It is possible that your heart rate (HR) will be higher or lower if you run at this pace.
We use the Karnoven formula to calculate this.
If you have too much variation, there are several possible explanations:
- The accuracy of your heart rate sensor, as wrist sensors are generally unreliable. Read this blog article comparing different HR sensors.
- The altitude difference: If you run with a slight altitude difference, your heart rate will inevitably be higher.
- The weather: When it is very hot, your heart rate is generally higher than usual.
- If the HR range is too low, your HR max may be underestimated. If you use the formula 220 - age, it is an average value that may not apply to you.
If you notice discrepancies in endurance expenditure (active or fundamental), you should use the HR data.
Also, only use the speed data for intensity units.
Don't just go by the numbers, but also by how you feel: For basic endurance, you need to be easy. And for splits, you should be able to complete the entire session without collapsing at the end. A few training sessions will help you find the right rhythm.
Have fun with your training!