So just slow down a bit! Most intervals that people would do in training for the run distances in a typical triathlon
(5K to marathon
) should not be "all out". You will build fitness better by doing mostly easy runs and, if you're an experienced runner, a small amount of running at or slightly below race pace. "Max effort" carries a much greater risk of injury and in general isn't worth the risk unless it's a race and there's a finish line in sight, or you're being chased by a buffalo or something.
No need to look at your watch every single second. It depends on the length of the interval, but normally I look every 20-30 seconds. Also realize that it takes your heart rate a while to climb in response to increased effort, so it won't hit the target heart rate in the first few seconds or even
(for less intense work such as tempo runs
), for a minute or more. It will also rise faster in the heat, which means, depending on your training goals and heat acclimation, that you either slow down a bit in the heat
(if your race is in the heat, and you're still acclimatizing
), or accept a slightly higher target heart rate range for some workouts
(if, as I sometimes do, you're training in a hot climate where you're well acclimatized, for a race that's in cooler conditions
).
After a while you will get used to the effort level required to hit different target heart rates, and you won't need to look at the watch so often.
Edited by Hot Runner 2016-04-22 8:08 AM