As an endurance sports coach, one of the most common questions I get is: "Should I train by heart rate, power, pace, or perceived effort?" The answer, as you might expect, depends on your goals, experience level, and the type of training you're doing. Let's break it down.
Heart Rate: The Body's Feedback System
Heart rate (HR) is a direct measure of biological load on the body, or, how hard your cardiovascular system is working. It's influenced by many factors, including heat, fatigue, hydration, and even stress. Because of this, HR is an excellent tool for measuring your internal effort and ensuring you're training at the right intensity— and your body is responding to training the way you want it to.Â
When to Focus on Heart Rate:
Base Building:Â During long, steady runs or rides, using heart rate helps you stay in the aerobic zone, which is crucial for building endurance.
Recovery Days:Â Heart rate ensures you're truly going easy and not overdoing it.
Hot or Fatigue-Heavy Days: Since HR accounts for how your body is feeling, it’s helpful when external metrics like pace or power don’t align with your usual performance.
Power and Pace: The Output Metrics
Power (for cyclists and runners) and pace (for runners) measure your output—how much work you're doing. They’re great for consistency because they’re not influenced by external factors like temperature or how much sleep you got last night.
When to Focus on Power/Pace:
Intervals and Tempo Work: These workouts are all about hitting specific targets. Power and pace ensure you’re pushing hard enough but not overcooking it.
Race Pacing:Â Knowing your target pace or power helps you execute your race plan and avoid blowing up.
Tracking Progress:Â Unlike heart rate, which can vary, power and pace give you an objective view of your performance over time.
Rate of Perceived Exertion: Listening to Your Body
Rate of Perceived Exertion (RPE) is a subjective measure of how hard you feel you're working, typically on a scale from 1 to 10. It's a valuable tool because it helps you tune into your body and recognize effort levels without relying on devices.
When to Focus on RPE:
Unstructured Sessions: When you’re running or riding by feel, RPE helps you stay in tune with your body’s signals.
Cross-Referencing Other Metrics:Â Comparing RPE with heart rate or power can reveal insights, like whether you're pushing too hard or holding back.
Race Day Adjustments:Â Conditions can change on race day. Using RPE allows you to adjust based on how you feel, even if your target pace or power seems off.
The Dynamic Trio
Here’s the magic: heart rate, power/pace, and RPE complement each other. For example:
If your power output is lower than usual but your heart rate and RPE are high, it could indicate fatigue or dehydration.
If your RPE is low for a given power or pace, it might signal increased fitness.
Typical data from a indoor cycling session including HR and Power.
Putting It All Together
For most athletes, a hybrid approach works best:
Use heart rate for longer, steady efforts and recovery days.
Use power or pace for intervals and races.
Use RPE to stay connected to how your body feels and adapt when needed.
Always consider the context—training is as much art as it is science.
Remember, your metrics are tools, not rules. There is no "One Size Fits All" here and your friends HR/Pace and Power have nothing to do with yours!  Listen to your body and adjust as needed for you, your training and YOUR goals.
If you need help understanding how to incorporate training targets and metrics into your training, reach out about coaching.
About Nick Farr
Nick is the owner and Head Coach at P3 Fitness and has been a dedicated triathlete and runner for over 20 years. With a passion for endurance sports, Nick brings a wealth of experience and knowledge to his coaching, specializing in triathlon, running, and cycling. As an accomplished athlete and certified multi-discipline coach, he has guided countless athletes to reach their personal bests and achieve their goals. In his role as a Triathlon coach at P3 Fitness, Nick is committed to helping each individual unlock their full potential through tailored training programs and expert guidance.
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