HR vs speed ratio: What is it and how can you improve it?

Heart rate (HR) vs speed ratio is a powerful yet simple way to track how efficiently your body is working during your runs. By analysing the trends, you can gain valuable insights into your aerobic fitness, training effectiveness and overall running efficiency. The higher the HR vs speed ratio is (i.e. the line is trending up), the faster you are running for the same heart rate.

It is better to look at the overall trend line of your HR vs speed (i.e. for months, quarter, years) than to follow specific numbers. It is also useful to look at the HR vs speed ratio trends for similar type of runs because external factors and training intensity can impact it. The goal is not to increase intensity to get the HR vs speed ratio higher but to run faster at a lower heart rate.

The heart rate is highly individual and so is HR vs speed ratio. It can only be compared in the context of the same runner, not to others.

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