In this episode of The Athletes Compass, the team—Paul Warloski, Dr. Paul Laursen, and Marjaana Rakai—dives into the world of heart rate. They break down what heart rate data really tells us, why your measurement device matters, and how to avoid common training mistakes. The hosts explore how heart rate interacts with stress, sleep, heat, and ego—and how understanding this interplay can unlock smarter training and recovery. With personal stories, expert insights, and laughs along the way, this episode offers clarity on using heart rate as a tool—not a trap.

Key Takeaways

• Device matters: Chest straps provide more accurate heart rate data than wrist-based optical monitors, especially during high-intensity efforts.
• Context is king: Heart rate is affected by stress, sleep, hydration, heat, and more—don’t view it in isolation.
• Listen to your body first: RPE (Rate of Perceived Effort) should always guide you before any data point.
• Zone 2 is foundational: Training too hard on easy days is a widespread mistake; true zone 2 work requires discipline.
• Heat and cardiac drift: Rising heart rate during long or hot sessions can be due to heat stress, not just fatigue.
• Power vs Heart Rate: Use heart rate for Zone 1–2 training and power/pace for Zone 3+ efforts.
• Ego check: Don’t let ego push you into higher zones when you should be staying easy.
• Use AI tools like Athletica: Smart software can help interpret heart rate data in context for better decision-making.

• Article - Pace vs Power vs Heart-Rate: How to Pick the Right Training Metric (and When to Switch)
• Paul Warloski - Endurance, Strength Training, Yoga
• Marjaana Rakai - Tired Mom Runs - Where fitness meets motherhood.