Resting Heart Rate - what "spike" shows overtraining?

[Myopic Squirrel]

Starting the 4th week of gradually working on building a aerobic base. Increasing SPMs (now 20), decreasing splits ( currently 2:33) and increasing duration (33 minutes), averaging 6500 meters. Using HR monitor for AM resting heart rate, and checking at 10, 15, 20, & 33 minute times, and after 5 minute cool down. Read one indicator of overtraining is a jump in one's resting heart rate. Currently mine is 56. Can anyone tell me how much of a spike would be one indication of my overdoing it? Thank you in advance!

[jamesg]

If you see a RHR spike, clearly you want to know why. Usual cause is some infection, in which case it comes with temperature too.

If you keep your HR in the UT2-1 bands, overtraining is highly unlikely. Max HR is best tested, then using the HR range idea.

Currently I'm doing 6-7 k a day with no problems, 6-7 days a week, at 130-140W, HR up to 140, rate 18-20. My Max HR is around 165 (seen) well above the 220-Age value, which is an average, not a prediction.

[jackarabit]

John, another indicator that I watch during warmdown is rate of decrease in heart rate. Drop of 20 beats or greater in the first minute after cessation exercise is supposed to be desirable. Sometimes I see -30b. My observed max is 172; once again well above the one-size-fits-all predictor. Jack

[jackarabit]

From C2 site Marathon Training page: "Monitor your heart rate at rest and while training. If it increases from the norm over a three-day period, you need rest or may be fighting an illness." Nothing about amplitude of spike. Jack

[danielcccook]

if your at 56, a resting heart rate of about, 62 and above would be overdoing it. Doesnt mean dont train, just decrease the intensity of the activity of that workout. Theres no real scientific number to aim for, but it's true if you amp the volume up too quick, you will see a jump. Increase volume be 10% max/week only and you shouldnt get a spike.

Also- LOTS of times its because people arent getting enough water intake that a spike will happen. Decreased blood volume = body compensates by pumping lower blood volume around the body quicker. Make sure you hydrate hyrdrate hydrate.... 1 gallon / day.

[pkiszk]

I disagree with Daniel above. Resting rate is very variable, my lowest resting rate is around 40-44 but it does not mean that if I have a resting rate of 60, I can't do a proper workout ! There are many variables affecting the HR other than overtraining (stress, food digestion, lack of sleep, etc.).

[jackarabit]

Good point on resting heart rate (RHR). RHR is the lowest HR you'll ever see. It's the HR upon waking from sleep. It's the HR you subtract from observed or predicted maximum heart rate (MHR) to determine heart rate reserve (HRR). Not that easy to determine by the pulse and sweep hand method due to the physical exertion required affecting the result.

Recovery heart rate is what you see on your watch or PM monitor while sitting on your erg between pieces or intervals.
My resting heart rate is 54b/m. My max is 172. According to the HR training zone calculator at Free Spirits Rowing, I am "100% recovered" from exertion when my HR drops to 2x resting HR (108b/m).

I pay attention to the time taken to drop end HR (which is, in TT mode, typically the highest achieved during the piece) to full recovery HR. I don't attempt to monitor RHR daily.

Jack

[danielcccook]

I disagree with Daniel above. Resting rate is very variable, my lowest resting rate is around 40-44 but it does not mean that if I have a resting rate of 60, I can't do a proper workout ! There are many variables affecting the HR other than overtraining (stress, food digestion, lack of sleep, etc.).

http://running.competitor.com/2014/06/t ... ulse_63593

As the article says, there isn't a lot of research into the heart rate bump, so it's really up too you what your comfortable with. I would say, if you have a tempo or speedwork workout planned, switch to a long slow distance workout instead, and do the higher intensity workout tomorrow, but thats just me.

[pkiszk]

From my own experience - HR variability (for example in the morning) can be large. As large as 15-20bpm. A good break in workout does the same (ie. lowers resting HR). I was surprised to see my HR while standing at my desk around 47bpm yesterday, which I have not seen recently. When I sat, I got my HR down to 41. I credit it to a full 36 hours of not doing any workouts. But as said above, HR reserve is more of use, as well as how quickly the HR drops in between intervals and how it correlates with training zones based on O2 consuptions.

Three very valuable links on physiology of exercise:
1. http://web.archive.org/web/200710202307 ... exphys.htm This one contains very detailed and long pieces but is very valuable when it comes to understanding how training affects the body.
2. http://www.q-power.co/Training_Articles.html - please refer in particular to Training Intensities article and HRV article.
3. http://www.sportsci.org/2009/ss.htm#_Toc245522380

[Myopic Squirrel]

PK, thank you for the links. I just read #3, which was extremely informative and confirmed my current training plan. Will attempt the other 2 next.