The Secret Fitness Data You’re Not Utilizing

Love your heart and train it right by knowing your heart rate data well! Credit: seanmcgrath

Using Heart Rate Data to Measure Overtraining

Measuring for overtraining is very simple. All that’s required is 20 seconds of your time, a pad of paper and a watch.

Every morning, before you get out of bed, find a pulse point (on your neck or on your wrist) and count your pulse for 20 seconds. Multiply this number by three, and you’ve got your resting heart rate. Make a habit of recording your heart rate each morning—soon, you will be able to see a pattern.

Pay particular attention to this data in the days after intense training, illness or periods of extreme stress. If, one morning, your heart rate is suddenly five beats above its average, proceed with caution in your training. If it’s seven beats or more, consider taking a rest day.

If, over time, you see your heart rate has gradually increased every morning, take that as a sign that you’re not recovering enough and will be feeling a cumulative effect of overtraining syndrome soon. Restructure your schedule so you have a series of easy days (a few days of easy Spinning, for example, instead of hill repeats on the bike), and resume regular training when your morning heart rate is back to normal. Don’t worry…you won’t lose fitness. In fact, I once had a bike coach who, during a horrendous bout of burnout, made me repeat the mantra “You get faster when you sleep.” He was right! Once I put aside my stubbornness, took a few rest days and gradually eased back into training, I was a new woman.

Heart rate data can also track positive trends. If you’ve noticed your heart rate is going down each morning, take that as good news. It means you’re getting fitter!