I wanted to provide some more context on a key piece of training equipment: heart rate monitors. Understanding how they work and, more importantly, how we interpret the data, is crucial for your long-term development.

My Philosophy on Heart Rate Data

When it comes to daily training, I believe heart rate is not the sole metric we should rely on for planning your sessions. Instead, I consider it a highly valuable control tool and a crucial indicator of fitness development over time.

For a single workout, factors like perceived effort, speed, and power can be more direct and immediately useful metrics. However, when we look at your heart rate data over weeks and months, it provides us with a powerful window into your body’s adaptation. A classic sign of improved fitness is seeing a lower heart rate for the same training effort or pace. This is concrete proof that your cardiovascular system is becoming more efficient.

Using your heart rate as a control tool is also essential. It can help us ensure you’re not overtraining, that you’re getting adequate rest, and that your body is recovering properly.

How Your Monitor Works: ECG vs. Light-Based

This brings us back to the importance of accurate data. There are two primary types of heart rate monitors you might be using:

Chest Strap (ECG-based)

This is considered the gold standard for heart rate monitoring. It works just like the ECGs used in medical settings, using electrodes in direct contact with your skin to detect the precise electrical signals produced by your heart. This method provides highly accurate and reliable data in real-time, no matter how much you’re moving or how intense your workout is.

Wrist-Based Watch (Light-based)

These monitors use a technology called photoplethysmography (PPG). An LED light shines into your skin, and a sensor measures the light reflected back, essentially detecting changes in blood flow as your heart pumps. While incredibly convenient, the results from these devices can have a higher degree of fluctuation. The accuracy can be significantly affected by external factors like how loosely the watch is worn or if outside light interferes with the sensor.

In Summary

For the most accurate data, an ECG-based chest strap is the superior choice. However, regardless of the device you use, the true value of your heart rate data comes from our long-term analysis. We’ll use it to track your progress and ensure we’re training in a smart, sustainable way.

If you have any questions about your specific monitor or how we’re using your data, please don’t hesitate to ask.