>Gears and Wears>HR feedback for dummies
So I got a new watch and it is dumping all these fancy pretty graphs. There are some terms I don't understand that I had to look up, specifically EPOC and R-R. I found some explanations of what they are, but I am still at a lost as to how do I actually use them?
For example, I got this from my run:
It basically says that I ran harder in the second half of the run. So now I stare at the graph and am just asking, now what? What do I do with this? What useful things is this telling me?
It is just another datapoint.
I got a GPS watch last year, and it came with a HRM, so I used it for a few runs. Looking at the HRM data after long runs, interval workouts, etc, didn't tell me any really new information, it just reinforced the feedback that I was already getting on my runs, (I pushed this hill here, this section felt really relaxed, I just finished an interval, now I'm on my recovery jog etc.)
After running for 8 years without an HRM, it was kind of cool to see that the workouts I was doing were at the "right" HR zones, and that my workouts were pretty well designed from an interval vs recovery standpoint, but I don't think I saw something "new" that changed my training.
One thing that comes to mind that can be useful, is as the seasons change or when you're running on an unseasonably hot/cold dry/humid weather or at higher/lower altitude, you can use the monitor to help gauge effort since your normal bio-feedback may be thrown off by the change in conditions.
Yes I agree, just like you said, even though I don't follow HR training, I can do some useful correlation, such as when I ran easy or hard, I can look at the data after the run and confirm that whether my "run by feel" was on the mark or way off. So in that sense I do find the HR zones/plots useful. However, for the EPOC/R-R, I don't even know what to make of them. I figured if Suunto bothered to put them into the watch, they've got to be of some use. It's most likely that I won't be training based on these variables, but for the sake of educating myself I would like to at least know how to read these graphs.
EPOC is Excess Post-exercise Oxygen consumption.
Aka the Afterburn, or an oxygen debt built up during the exercise.
R-R I have no idea.
5K 23:21* (Vdot 41.53) 10/13/12
10K 51:48 (Vdot 38.39) 7/15/12
HM 1:46:23 (Vdot 41.95) 11/9/13
FM 4:28:33 (Vdot 33.01) 11/12/11
*Gun time, all others are chip time
I think R-R stands for recovery rate after the exercise. "Heart rate recovery was defined as the difference in heart rate between peak exercise and 1 minute later; a value ≤18 beats per minute was considered abnormal. "
You may be suffering from EIDO: Exercise-Induced-Data-Overload.
Well at least someone here is making relevance to the subject.
Based on the plot, my guess is that "R-R" is the interval between heart beats, measured in milliseconds. An R-R Interval of 1000 msec (1 second), for example, would be 1 beat per second, or 60 bpm. An R-R Interval of 333 msec would be about 3 beats per second, or 180 bpm. It's basically like plotting the reciprocal of your HR. (Kind of like the difference between plotting Speed and Pace ...)