SpongeBob*24
Verified Military
Record on our team is 20 min. Not me obviously...but coaches daughter. 
Last edited:
Heart Rates and Fitness
- Thread starter Ooh-Rah
- Start date
Failure404
Unverified
- Joined
- Dec 14, 2015
- Messages
- 33
I stopped obsessing over HR as much after finding this guys channel. He seems very knowledgeable about the science, but I’d be curious to get y’all’s thoughts. He’s got a lot of good running related content. I still care about HR, I’m just not obsessing over zones anymore. (Also ignore my username, been a while and I should probably post another intro)
ThunderHorse
Verified Military
I have been "following" a guy on twitter who's been doing this thing called Project Unreasonable...he was doing every run capped at 135 bpm. He was also on RETA and is on 100mg of test, he's like I'm just taking it to put me in the normal range...well that's BS because his bloodwork is showing high 700s. And as a guy who tested below the normal range while in the Army. I kinda know what the number is supposed to look like. Anyways, he's shed the weight he wanted to shed. He wants to "BQ" but um, Boston is a USADA/WADA sanctioned marathon so he couldn't exactly run it without a TUE and he'd need to be off TRT for awhile to run Boston if he didn't have a TUE.
Anyways, I thought it was interesting and also this thread because since I generally pressed a reset button and stuck to running 3 days per week I've been doing various run:walk intervals. Right now I'm at 35 minutes for three runs per week running 4:1 walk. Walking in part is recovery but also to lighten the overall load of the session by bringing the heart rate down. My average heart rate is around 144 over the last 32 runs dating back to October as the volume has increased. By doing the walk runs you're able to keep this down as you add volume and build your base more effectively. I started adding some calisthenics, barely any when you compare it to even half of what I did in the Army.
Friday I'll be switching from 4:1 to a 6:1 run:walk interval. That's only an increase of 2 minutes of running, but a decrease of 2 minutes of walking, but also it's a decrease of two separate recovery intervals so I'm making a presumption that my HR will go up. Plan for now is to run 35 minutes at 5x6:1 for at least nine runs, will adjust if RPE isn't too bad, then I'll add an addition 4:1 for awhile and run for 40 minutes. Ideally getting to 3x60 minute runs per week while also doing 3 decent lifting sessions. Get to that base and probably train for triathlons seriously again.
Anyways, I thought it was interesting and also this thread because since I generally pressed a reset button and stuck to running 3 days per week I've been doing various run:walk intervals. Right now I'm at 35 minutes for three runs per week running 4:1 walk. Walking in part is recovery but also to lighten the overall load of the session by bringing the heart rate down. My average heart rate is around 144 over the last 32 runs dating back to October as the volume has increased. By doing the walk runs you're able to keep this down as you add volume and build your base more effectively. I started adding some calisthenics, barely any when you compare it to even half of what I did in the Army.
Friday I'll be switching from 4:1 to a 6:1 run:walk interval. That's only an increase of 2 minutes of running, but a decrease of 2 minutes of walking, but also it's a decrease of two separate recovery intervals so I'm making a presumption that my HR will go up. Plan for now is to run 35 minutes at 5x6:1 for at least nine runs, will adjust if RPE isn't too bad, then I'll add an addition 4:1 for awhile and run for 40 minutes. Ideally getting to 3x60 minute runs per week while also doing 3 decent lifting sessions. Get to that base and probably train for triathlons seriously again.
Devildoc
Verified Military
Did you see the study that shows that starting your day off with a run ensures that your day cannot get any worse?
- Joined
- Dec 27, 2012
- Messages
- 404
I did the SFG cert a few years ago and my snatch test weight was 20kg and I’m currently trying to build back up to do it at 24kg. (Just for my own achievement, not certification). Can’t imagine ever doing it at 28, impressive.
- Joined
- Sep 12, 2012
- Messages
- 13,628
I mentioned earlier in this thread that I have been using ChatGPT as a fitness coach. Uploading my workout stats, and then sharing my sleep score, overnight HRV, and resting HR.
As a comparison, for the past couple of weeks I have been sharing equally with both GPT and Google’s Gemini. It’s been interesting to me that GPT has been much more of the opinion, “go go go, but proceed with caution!“ If I’ve had some rough sleep or back to back workouts.
Gemini on the other hand, has been much more, “all stop“ and directs me to essentially not work out until my sleep improves and my HRV begins to trend the other direction.
One interesting concept that Gemini shared with me that I have not seen from GPT, is the “weight tax“. That is where it tells me how many extra beats a day my heart is running based on the excess pounds I am carrying, and the milestones I should expect in “resting heart rate” for x amount of pounds reduced.
As a comparison, for the past couple of weeks I have been sharing equally with both GPT and Google’s Gemini. It’s been interesting to me that GPT has been much more of the opinion, “go go go, but proceed with caution!“ If I’ve had some rough sleep or back to back workouts.
Gemini on the other hand, has been much more, “all stop“ and directs me to essentially not work out until my sleep improves and my HRV begins to trend the other direction.
One interesting concept that Gemini shared with me that I have not seen from GPT, is the “weight tax“. That is where it tells me how many extra beats a day my heart is running based on the excess pounds I am carrying, and the milestones I should expect in “resting heart rate” for x amount of pounds reduced.
Florida173
SOF Support
you think this is something you could introduce to the context within ChatGPT that would start considering it? Also, which model are you using? 5.2 Thinking?
ThunderHorse
Verified Military
The weight tax makes a lot of sense. Carrying extra weight means a higher resting HR, Higher HR during training...hence why I'm trying to shed 25-30lbs. I swear I've been trying to shed this for two years but just wasn't disciplined. However, one of the things other than Therapy that has change my mental outlook is focusing on myself more than my work. Getting my workouts in instead of working 10 hour days has been a great change. Just need to keep the focus.
Florida173
SOF Support
I lost about 80lbs on carnivore alone and down to my weight from when I was in my early 20s. The weight being off definitely helps on my run, but I can't deal with the cold without all that insulation now.
Been on carnivore for almost two years now. 3-5 days/week of some vigorous whatever. Then once my body fat % was around 25. And my gains had plateuaed ( flexibility mostly). I started on low dose (140mg/week) TRT 18 months ago.
Within 3 weeks...zero chronic pain! Now... I don't really "measure" anything. Other than how I feel in the morning.
About to enter this marathon thingy with @SpongeBob*24
and try not to die. But anyway, point is you are only old in your mind. My 63 year old ass. Is trying to get the entire 120 years promised in the Bible somewhere.
SpongeBob*24
Verified Military
I think training off of HR if you don't have your true max HR, or some solid data point, is witchcraft.
I'm doubling down on pace based training vs HR based. You should use Pace as a guideline and use HR [if you have a chest strap] to confirm your effort is achieving your goal.
@Kaldak please chime in wise oracle of the cardio.....
I'm doubling down on pace based training vs HR based. You should use Pace as a guideline and use HR [if you have a chest strap] to confirm your effort is achieving your goal.
@Kaldak please chime in wise oracle of the cardio.....
ThunderHorse
Verified Military
I think training off of HR if you don't have your true max HR, or some solid data point, is witchcraft.
I'm doubling down on pace based training vs HR based. You should use Pace as a guideline and use HR [if you have a chest strap] to confirm your effort is achieving your goal.
@Kaldak please chime in wise oracle of the cardio.....
I think with this is finding out what your max HR is and then understanding what your actual zones are. You can go test this cheaply enough at some spot locally whilst also testing Vo2 max. Once you have your max HR, then working with a professional or even at a minimum coach Chat GPT you can reset your zones on Garmin. Currently I'm doing the bulk of my work in zone 3...but that's because I'm overweight and lacking fitness. Generally HR average on my runs has been 145, which is zone 3 but towards the bottom. For some people 145 bpm might actually be zone 2 and it actually might be mine also...but again overweight and unfit. I think I'll know in two months where things stand as that's about how long it will take for 30ish more run sessions. But watch measured Vo2 max is going up and "fitness age" keeps going down. Gonna be a new man like Benjamin Button...well at least under the hood.
When I exited the surf. I was fairly hypothermic and disoriented. So I guess that was about my max for ocean swimming for today. Did an hour or so of bodysurfing to warm up before hand. 
Devildoc
Verified Military
That's good work. I will never, ever, go into the Pacific again. Well done.
ThunderHorse
Verified Military
I'm honestly surprised it is 61 degrees, that would be decent in a swimming wetsuit, not the worst.
Looking at my training trajectory right now, I think I might add 5 more minutes to my run total per run or 15 more minutes per week depending on how the next 7 runs go. I would like a little more endurance built up before this 10k but this return to run has been deliberate as I want discipline to rue the day.
I swam out into the Straits of Juan DeFuca in my heaviest suit. That was earlier this month and last month. It was pretty decent at 52 degree water temp in a suit. Today was all in silkies.
I use my ultra to track everything. I try to warm up in everything. To the bottom of my zone 2 HR. Then all out on whatever the exercise is. Although the rope climb is my hardest event for now. Which shoots my HR up pretty quickly. To the middle of zone 3 or higher. Which is around 146 BPM for me.I think training off of HR if you don't have your true max HR, or some solid data point, is witchcraft.
I'm doubling down on pace based training vs HR based. You should use Pace as a guideline and use HR [if you have a chest strap] to confirm your effort is achieving your goal.
@Kaldak please chime in wise oracle of the cardio.....
My walking HR has gone down 6 BPM in the last few months. Resting HR is down to under 60BPM.
Am atarting to use load averages as well with the Apple fitness app. Still figuring it out to see how useful it is.
Last edited:
Devildoc
Verified Military
My first unit was with a raider company (real raiders, not MARSOC--CRRBs) out of Pendleton. Wet suits underneath the cammies and long swims to the beach. No thanks. I love the Atlantic.
Will be up swimming around Newport RI later this year. Then back out to Bremerton for a rescue swimmer class.
Not quite as far and about of it was breast stroke and some freestyle. The upper of my suit allows for more mobility. As well as maintaining my core temp much better than Ranger panties.
The surf at Point Hueneme is swelling at 3-6 feet of surf today. But It felt good to get a swim in for lunch.
The surf at Point Hueneme is swelling at 3-6 feet of surf today. But It felt good to get a swim in for lunch.
