What's the optimum heart rate for the various triathlon distances? We don't have the exact answer, but what we do have, are the results from thousands of triathlon moves in Movescount. Taken together, they give a pretty good picture on what heart rate you should aim for.
You don’t have to have the experience of a world champion getting ready for the Hawaii Ironman to pace your next triathlon right. With the insight we have gathered from over 10,000 triathlon moves in Movescount you can race smarter in your next event.
The longer the race the more conservative you have to be in your efforts. That’s a no-brainer. But how much easier do you have to take it? The average heart rates in different triathlon distances look like this:
The median average heart rates in different triathlon distances
However, these average HRs don’t really tell all that much. So we dug a little deeper and compared the heart rates to the athletes’ maximum heart rates. Here are the average HR figures displayed as percentages.
The median average heart rates displayed as percentages of maximum heart rate (% HR max) in different triathlon distances
Now this is more helpful! If you have done a shorter triathlon and wish to race a longer one, you can compare your heart rates to the averages to give you guidance. If you have finished an Olympic distance triathlon with an average HR of 80% HR max, which is roughly the average, you can expect to race at around 78 % HR max in a half distance race.
A triathlon is by no means easy to pace. American triathlete and triathlon coach Brett Blankner says that the key to success is knowing how long the race will take you, understanding the difference between aerobic and anaerobic capacity and being smart on the bike.
You can read the whole article about pacing a triathlon here.