What is better: training based on heart rate or power?

Chances are that as a cyclist you use Strava to track your rides. You can then analyze the speed and distance. Speed ​​has many external variables that influence it; the slope of the road, the wind speed and the temperature. So to really start training you want to know more than just speed and distance. Should you train on heart rate or power?

Training on heart rate

Heart rate monitors are relatively cheap. Your bike computer can probably already read and track your heart rate. In that case, all you need to do is buy a heart rate strap. Many cyclists already track their heart rate. Heart rate is mainly a useful tool to see how hard your body has to work during your ride, but it cannot be used to measure progress. You also cannot use it to compare yourself to others; everyone's heart is different.

Training on power

A power meter, also known as a wattage meter, is the best investment you can make to train better. Power meters are more expensive than heart rate monitors, although prices have dropped due to new technology such as the power meters from Forto cycling.

Power meters are true meters. They tell you exactly how hard you pedal in a quantitative number, watts. Your progress can be measured precisely because external variables have no influence on the power you deliver on the pedals. Almost all professional cyclists train with power meters these days. To determine your current cycling level, you can perform an FTP test Training with power: Performing an FTP test

What are the pros and cons of heart rate training or power training?

Power and heart rate tell you two different things. Power measures the amount of mechanical force you are doing at a time; output in watts. Heart rate measures your body’s response to your exertion.

Power meters don’t lie. Heart rate does. Your heart rate can be affected by a number of external factors, such as fatigue, temperature, and hydration. In addition, there is a delay in your heart rate response when you push yourself. For example, your heart rate won’t increase for 15 to 30 seconds when you start climbing.

Despite the disadvantages of heart rate training, heart rate training is still useful. Heart rate training allows you to monitor your fitness over time; a lower heart rate at the same power indicates higher efficiency and therefore improved fitness.

Heart rate is also a useful tool to recognize overtraining. One of the main signs of overtraining is a higher resting heart rate than normal, which lasts for several days in a row. A heart rate that just won’t go up even though you’re pushing hard on the bike can also indicate fatigue.

So, power or heart rate?

For the best insights into your training, you can use both. With power meters becoming more accessible, it is definitely a training tool that every serious cyclist should use. Combined with a heart rate monitor, you can gain even more insight into how your body responds to training.