Ugandan athletes heart rate on easy runs

[@matthewmccooke7748]

I love that you have the athletes speek. Even if their English is not perfect. It great to hear their voices. I think your idea to follow 1 athletes journey on the hill race is perfect. Other channels show the runners and talk about what they are doing but rarely let them speak. The human connection in your content is compelling to watch.

[@alvinkarangizi]

Thanks! They are all so friendly and dedicated to the sport. Learning lots from them and will continue to support then sharing their stories and training on this channel

[@coatax]

it's rare to see guys from uganda, kenya, and ethiopia make a great video about running. thanks for this!

[@alvinkarangizi]

You’re welcome!

[@Regimeshifts]

guy smashes a 64 minutes half and he doesnt even have a watch. solid groups are really key!

[@ped7g]

he's running 4 years BTW ... :) ... just in case my mind was somewhat comprehending that performance before, they made sure it will not recover ever. :D

[@dereknalley]

I love that easy pace day for these guys is my marathon goal pace at age 43. They're so strong!

[@Noobsaucer]

Awesome video, awesome vibes! I recently started running and I became a massive heart rate nerd immediately. On easy runs I usually set heart rate targets instead of pace targets, and try to stay within a narrow range around the top of my zone 2. The thing is that I have an unusually high maximum heart rate for my age (206 BPM at 33 years of age) and my lactate threshold is also high at 182 BPM. For this reason, my watch set my zone 2 pretty high at 158-170 BPM. When I run in this range it does feel like zone 2 in terms of perceptived exertion (can talk in full sentences, although a little difficult). Interesting stuff, we're all built different I guess!

[@alvinkarangizi]

Interesting. Thanks for sharing. The variability of max HR between people is more than I thought when I’d set out to make this video.

[@DaraHes]

How did you measure your Max HR and lactate threshold?

[@Noobsaucer]

@@DaraHes garmin watches can do guided lthr tests. It's a specific workout which puts you through your entire heart rate spectrum in ranges of 10 BPM (4 minutes spent in each range). You need a chest strap for this too, otherwise you can't do the test. As for max hr, garmin measures it based on your runs, especially the higher intensity ones. My highest measured heart rate was 204 during a HIIT workout. Based on my data so far garmin says my max hr is 206. Now I will say that a lab test is more accurate for both of these values. However, based on comparisons of lab results and garmin measurements the latter seem to be fairly accurate too.

[@supwell]

Great video! Thanks for putting this together. Just subscribed - looking forward to seeing more training and interviews 🙌🏽

[@alvinkarangizi]

Great - thanks!

[@TheDude2010]

this video is supwell certified now!

[@oliverdking]

My G

[@halosunnah5446]

Subscribed. what a quality content. so much respect for ugandans. I can see your channel will be big.

[@alvinkarangizi]

Thanks! Much appreciated!

[@oliverdking]

Refreshing to shed some light on all these undiscovered talents.

[@kulol03]

Interesting! That pace and elevation on an easy run are quite impressive. On my easy runs I quite quick get into zone 3 if its that hilly. Keep it up! :D

[@alvinkarangizi]

They are tough! Thanks - will do!

[@derekpau064]

Good quality video my friend. Liking the content, keep up the good work

[@ddawson100]

KZbin recommended me your content. Glad to find a new coach. Thanks for the great info.

[@cherrystrawberry5198]

Thank you for your willingness to collect this information and share it. I appreciate you all. 🙏🏾

[@Hillzy96]

Zone training so well explained, well done! Great video

[@HoryvK]

Good video, thanks from Ukraine!

[@alvinkarangizi]

Thanks for watching!

[@korpharm]

Fantastic to see actual data from these athletes. Loved the video and keep up the good work

[@alvinkarangizi]

Thanks!

[@petesturtevant7642]

Excellent video. Thanks for sharing!

[@alvinkarangizi]

You’re welcome!

[@adkA-qn1oi]

Great content! I subscribed and look forward to seeing more.

[@ouzo7626]

amazing video, keep it going!

[@tinakung2]

🙏 so much respect to the athelete , they deserve more recognition . Thanks for making this video .

[@alvinkarangizi]

Thanks!

[@henrydams8554]

Very insightful, Alvin💯

[@alvinkarangizi]

Thanks!

[@benjamin2602]

Great video, thank you and greetings from Belgium. I subscribed 😊

[@alvinkarangizi]

Thanks and welcome!

[@allcoherent]

Great video bro - really good advice and a reminder to bank those easy miles. Subscribed 🙌

[@jimjimplus]

Great video!

[@alvinkarangizi]

Thanks!

[@danielboisvert-couture5429]

Thank you so much for this beautiful video! I use zone 2 training, but use the values I got from a lab test. I am not a crazy fast runner, Marathon PR of 2h53 and more of a trail runner. My Aerobic threshold (LT1) was tested at ~163bpm, which is 83% of my MaxHR (197). So in theory, I can run up to 160 and still be in zone 2, but this is 4:20/km pace, which is hard on the legs, for me. So I end up around 145-150bpm (4:45/km) most of the time, because it feels more truly "easy". Occasionally, I will run maybe 10k at the top of zone 2 but I treat it as "quality endurance", like an aerobic tempo. From my understanding, the top of your true zone 2 is closer to 80% MaxHR in aerobically fit runners, and it is not completely easy, which is why you will see some elite marathoners run easy in zone 1.

[@alvinkarangizi]

Thanks for sharing! Yes, different sources give different zone ranges - it gets confusing. I hope to do one of these formal lab tests or lactate levels in future to more accurately get my zones too

[@nasaraslam4518]

Keep up the hard work Alvin Loving these videos ❤

[@alvinkarangizi]

Thank you! Will do!

[@arielb9160]

I love your channel so much! Amazing work and can't wait for the next video!

[@alvinkarangizi]

Thanks! much appreciated!

[@uMsubathi]

Great video, loved your insights. Keep it up 💪🏽

[@alvinkarangizi]

Thanks - will do!

[@brevinoconnor537]

great video. love the holistic approach to running

[@regivb]

Thank you for this video, all the effort you put into it and all the information you provide to the world!

[@alvinkarangizi]

You’re welcome!

[@afandeojoklectures]

Wow! That was great Alvin. Soon I will be sharing with you details about my study and data I have collected since 7 July 2022 when I started this journey and now I have enrolled for master program to Scientifically present my findings.

[@alvinkarangizi]

Thanks Ojok! Look forward to further discussing with you

[@fabiodisotto3818]

Grazie Alvin seguo tutti i tuoi video..un abbraccio dall’ Italia

[@alvinkarangizi]

Thanks - appreciated!

[@molochz]

Cool video. Thanks!

[@marcelezo]

amazing!

[@AnthonyBate]

Good content, man. Proper talented runners. Would be interested to see comparison between arm strap and chest strap for HR

[@alvinkarangizi]

Thanks! Seen some YT videos comparing the two - the data looks similar

[@yeahhhhh9209]

Thank you bro very interesting....

[@ZanicL3]

Great video again Alvin!

[@alvinkarangizi]

Thanks again!

[@sebastiantelvig1273]

Great video! When I do an easy run, I try to keep my heart rate under 129 bpm.

[@alexanders4911]

I also thought they were pushing it too much but maybe their top heart rate is closer to 200...❤

[@sebastiantelvig1273]

​@@alexanders4911I think so as well. There is no doubt that these are amazing athletes, and what they are doing is working.

[@austin6050]

Excellent video

[@audio.paisajes]

Nice to see your content. Gracias y Abrazo from Argentina

[@alvinkarangizi]

Thanks!

[@marcinmieszczak3696]

Thanks Alvin for the material, IT was interesting to see what mean easy effort for Ugandan Athletes

[@alvinkarangizi]

You’re welcome!

[@CH2AD]

That's insane how their easy pace is my max effort mile PR. My HR is in the high 180's at that speed and I can hardly breathe, meanwhile, they are cruising with their HR in the 130's. Very impressive

[@alvinkarangizi]

Indeed, they are very fit 👍🏿

[@Q.OnTheRun]

Fantastic video Alvin. Great insight into heart rate training and how athletes of this calibre use it. Great to see you doing so well. Tipton misses you.

[@alvinkarangizi]

Thanks Todd! Nice to hear from you. Miss training with you guys too!

[@turbex7963]

Interesting, thanks 🙏

[@anakmalek]

Nice ! Thank you...

[@thomasmays7823]

Great video! Keep up the great work! Watched all of your videos.

[@alvinkarangizi]

Awesome! Thank you!

[@runnerfromhel]

I’m using heartbeats as a tool to monitor recovery and fitness analysis. But over time I started to focus more on pace when it comes to plan sessions.

[@alvinkarangizi]

Great - thanks for sharing!

[@iDesper]

Very instructive video thanks Alvin

[@JohnBirtchetSharpe]

Always a good watch , Thanks Alvin; re your questions being an older person (55) my hear rate range is only 37-167 at present , My MAF and my zone2 (5 zones) is only about a 2bpm difference , so when I am in zone two I am also within the MAF range (MAF+5 due to my age) .

[@alvinkarangizi]

Thanks John!

[@cheenangng4050]

I am from Asia and would really like to see a similar video from Japan, where the diet, build, genetics are probably more closer to us.

[@alvinkarangizi]

Yes, I find the Japanese running culture interesting too!

[@newzealandmotorcycles3099]

Nice video. Really good channel

[@craig709]

Great video 😊

[@carlocesar3084]

I find that I only manage to keep my heart rate low on the easy runs if I don’t pay attention to my running technique. As soon as I try to land on the middel/forefoot, lean a bit forward and up my knees my heartrate goes up to zone 3. Compliments on a nice video!

[@alvinkarangizi]

Interesting, why do you think that happens?

[@merovekh]

So when you improve your running economy, your objective measurement of physiological effort increases? That's a bit odd, unless your pace increases with it.

[@deniskristofic8000]

2:55 pace on 1k intervals is sick tempo. I currently do 3:40 repeats per 1k.

[@josevelez7539]

Very revealing and interesting video! Thank you for sharing. What is the average distance for their long “easy” runs in comparison to their weekly volume? Also expand on how long do they taper before an A race (first priority or most important)? No taper, 1 week, 2 weeks? Do they cut volume as well as intensity or just volume?

[@alvinkarangizi]

Thanks! Their long runs range from 20-40km depending on their race distance. Interesting you ask about their taper - currently working on video about it, it’ll hopefully answer your questions

[@WaqasNasir]

So disciplined .. that is why these guys always win the marathons .. Curious to know the heart rate monitor your mentioned ... i wanna buy one for myself ...

[@alvinkarangizi]

Yes they are. The straps the athletes were wearing were from Coospo, the grey one I use is Coros.

[@mikea6710]

A tip from my experience as hobbyist runner: for those who are not built for running/not have more than 4 years of running experience with no breaks/low mileage runners, the zones should be wider, being 2-3 zones (easy, med, hard, basically) with 70-75% hr being the zone 1 equivalent Going below 70% makes for a very uncomfortably awkward running form that conflicts with what that runner would do at steady/threshold pace When you meet the above criterias, your running form in all aspects would be relatively similar in between z1-z4, and the body would be able to distinguish the difference between the lower zones more clearly.. i suppose its like switching from a 2 speed bike to a 10 speed Thoughts from a non elite weekend warrior jogger 😁

[@alvinkarangizi]

Great advice! Thanks With regards to form I have found strides at the end of easy runs useful

[@mikea6710]

@@alvinkarangizi much agreed, tks for the reply, and the cool vid!

[@OscarNiyonzima-nu8vd]

It's very good job

[@JustRun96]

As I imagined, all these metrics does not count that much for these elite athletes. They run listening to their body. This is the real lesson. That guy does not even have a watch

[@alvinkarangizi]

Great comment, there is a beauty to keeping training simple. I wonder though whether sticking to a single big group benefits them all, there is variation in their abilities and some may overtrain

[@xthereaper8434]

They already have so much mileage down. They know/feel how hard their effort is. It’s common among elite athletes, pro cyclists like Tadej Pogacar also often ride without watches to check heart rate constantly

[@NERunner]

Interesting video, Alvin, and nicely made too. 🙂 That track session is a good one for determining max heart rate, although I'm curious to know what the recoveries were? That's because with athletes I train we'd usually do a continuous 10k to find the max heart rate.

[@alvinkarangizi]

Thanks! The recoveries were 2mins for the 1ks, 90s for the 600m and 5 mins in between the ks and 600m. Yeah I should have used a different field test for MHR, good learning 😀

[@NERunner]

@@alvinkarangizi I think it's worth trying different tests for athletes because they all respond differently to various types of session. So it was definitely a relevant test.

[@liln4444]

cool video

[@alvinkarangizi]

Thanks!

[@ridhaadaniels4746]

I would like to visit this beautiful country

[@alvinkarangizi]

You’d have a good experience. Lots to see and do in Uganda 🇺🇬

[@cuadrantmobile2997]

It would be cool if you can give us also some more kiplimo or cheptegei content, but ig thats very hard, right?

[@alvinkarangizi]

Yes hope to in future, along with the many other athletes here 😀

[@cuadrantmobile2997]

@@alvinkarangizi thank you! Keep it up!

[@JG-yy7pd]

Really well made video!

[@alvinkarangizi]

Thank you!

[@EddieOdora]

Great video. I've been looking to get an arm heart rate monitor but unsure on the accuracy compared to the chest strap. Have you by any chance compared the two side by side?

[@alvinkarangizi]

Thanks! No sorry I haven’t tried them side by side

[@EddieOdora]

@@alvinkarangizi ok thank you brother

[@terrymcmaster2787]

The right tablets make all the difference

[@EvansBowen]

I need to join your group

[@juhakuosa9353]

My easy run heart rate is 130-140 bpm and max is 197

[@alvinkarangizi]

Nice - Zone 2. Thanks for sharing!

[@frsamrr]

Zone 2 Pace 4 🔥

[@AlexandruCr]

Chest straps are not that comfortable, but for a single test of maximum heart rate you can use them (because they are way more precise, even compared to dedicated optical sensors - like coros). About the video itself, for me it was a surprise that dedicated half marathoner had higher heart rate than 5K runner on easy run...

[@alvinkarangizi]

Thanks for pointing that out. I wouldn’t take one set of results as a difference between the two athletes, as I said lots of other factors that will vary and affect heart rate

[@AlexandruCr]

@@alvinkarangizi I agree with you. About maximum heart rate test, you should do the last sets at the maximum intensity, then you will be very close to truth about MAX HR. And this data about max heart rate will be available for at least 6 months, or even 1 year. So it's very important to know your maximum, if you want to train with heart rate zones. Good luck at training

[@alvinkarangizi]

Thanks, helpful 👍🏿

[@Martinplss]

great video. i have a problem 70% of my max HR is 142bpm, but 180 -17 is 163bpm so i dont really know where my zone 2 run has to be…

[@alvinkarangizi]

“Talk test” as advised by someone on a different comment or you could do lactate testing at a sports performance facility. I think you’d be aiming to keep it under 2

[@kcr7928]

Dios te bendiga

[@georgesoto5436]

Which band is that? Thanks for the video!

[@alvinkarangizi]

Thanks! The athletes were using Coospo bands, I was using the Coros one

[@jcsk8]

Their interval training is like mine, but their resting pace is my working pace, lol...

[@antonykimotho7996]

Have been following you for a while and I love your analysis and presentation. Have the athletes speak in their native language as they will express themselves better and can write the captions in English. There’s nothing wrong in not being able to express yourself in a foreign language. I see my fellow African athletes being stressed about that especially during the post races press conferences. Why do we keep doing that to them? It’s unfair. Speaking English or a foreign language isn’t a measure of someone’s intelligence…or the vices versa. It’s like asking a Belgian, Spanish or German or an American to express themselves in Swahili or Kalenjin. Is that really fair? I bet the English native speakers would feel the same if we set the same standards for them. So, why the double standards?

[@alvinkarangizi]

Thanks, agree with you. Noticed the Ethiopians are good at carrying interpreters for their athletes. I let the athletes choose for the interviews. When they speak in Kupsabiny I get friends to help interpret for the subtitles. Some of them prefer to speak in English, I think because it’s widely spoken in Uganda and taught in school.

[@FreeYoutube-on4gl]

Their easy HR and easy pace is OK. But what about most people who already reach 150bpm even just speed walking? Should they just do easy "walk"? or should they just running and hit HR above 170 bpm?

[@larkiess]

Use the talk test. Run at the speed where you can have a conversation without too much difficulty

[@FreeYoutube-on4gl]

@@larkiess It's speed walk (pace 9;30/km). As soon as i started very light jogging, it's hard for me to even talking

[@alvinkarangizi]

How are you monitoring your HR? Perhaps build slowly, gradually increase the distance and speed you walk with each session until you are able to jog slowly…

[@maisetas]

how is that 1st and 2nd method a zone 2? if using first method compared to maf method a 147hr is already zone 3... but for maf method is still zone 2? wtf?

[@alvinkarangizi]

They are different measures - zone 2 and MAF. Zone 2 is generally lower than MAF in younger individuals but the gap becomes smaller with age. There’s been lots of great comments here advocating getting your zones confirmed with a lab test

[@run-watch]

I usually use a 1-10 perceived effort scale as I don't have a heart rate monitor.

[@GTE_Channel]

That is a good way to train. You don't need HR for training. I only look at it as an secondary metric, it tells me if im getting sick or overtrained

[@alvinkarangizi]

Thanks @run-watch, interesting. @GTE_Channel yeah I guess too many gadgets/metrics can get in the way of just purely enjoying you runs

[@lukecotter169]

how do I gift this guy a watch?

[@alvinkarangizi]

Thoughtful of you, had another viewer ask too. The athletes really like the watches and find them useful. Trying to work out how best to arrange this. Mailing stuff to here from abroad can be expensive. It would be cheaper if I purchase and deliver many watches at once rather than viewers individually sending them. I’m thinking about setting up a crowdfunding service in future and providing feedback to those donating of what’s been purchased and delivered to athletes. Will keep you posted on this on future videos If you’d like to send something sooner, email me ([e-mail]) and we can discuss. Thanks

[@nicholas5396]

Would be nicer to see time spent at Heart Rate ranges. Average HR is very misleading as the extremes can really throw off the real picture. If they for example were pushing into the 160s or 170s on hills for long periods but the rest of the time was really low, thats not necessarily an easy run and more like an interval run. Regardles thanks for the content!

[@alvinkarangizi]

True - good advice, thanks

[@AlbertWeijers]

220 minus age is not correct for me I'm 55 and have max HR of 200 or even above.

[@alvinkarangizi]

Yeah, I’ve learnt it’s better to do a field test (hill reps, fast 400m reps) or get it formally tested in a lab 200+ is high at your age. Has it always been that high? Have you discussed it with your doctor?

[@BruceTheTravelerXiaohei]

zone 2 at a pace of 4:20min/km i cound't even dream of that xD

[@paxundpeace9970]

What a great place

[@alex-dk2rj]

Why doesnt that one runner have a watch?

[@alvinkarangizi]

They’re expensive for the athletes and the supply is also limited 😔 - they mainly come through the elite camps

[@yesno9374]

Be careful using a formula for MHR. Mine is 190 and has been around there since I was 19, so pretty different from the formula. The variability person to person is huge

[@yesno9374]

Just watched the end of the video where you mentioned you learned about better methods to measure this. Good stuff

[@alvinkarangizi]

No worries, I have lots to learn. Thanks 👍🏿

[@wranglercycling6420]

2:55 pace...!

[@alexanders4911]

I thought they were running easy run too fast 😕🤔

[@youngsuk3329]

all the coros, apple watch, huawei watch, newest garmin all have 99% accuracy compared to hr chest strap, stop being a simp for that product

[@alvinkarangizi]

I wasn’t aware they are all that accurate… I’ve had issues with wrist HR in cold weather and sometimes locking in with my cadence. Also using the arm HR straps allows me to use older watches that have older probably less accurate optical sensors.

[@theokikphotography]

Great content!