Choosing which metric to gauge exercise intensity is largely related to your goals.
If your goal is to burn as many calories as possible during a workout, keeping an eye on caloric expenditure is your best bet. But if your workout is based on spending all or part of it in a specific heart rate zone, then heart rate is your go-to metric. METS is a good choice if you want an easy measure of how long you spend at various exercise intensities and watts is aWest Coast Table
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Why do cyclists prefer measuring intensity by watts versus heart rate? Watts don’t lie. Heart rate fluctuates based on sleep, stress, hydration status, temperature and how much coffee you drink. There’s a lag between an increase in intensity and an increase in heart rate. Not so with watts, which offer a consistent measure of how fast you can push against resistance no matter how late you stayed up or the number of coffees you consumed to get ready for your day.
Watts-based training sets goals based on sustaining a certain wattage for a specific amount of time, be it for the length of the ride or for a short interval. The key to using watts as a training tool is to establish the number of watts you can sustain for at least 20 minutes. Use that as your baseline, then select intervals based on maintaining watts 25, 50, 75 or 100 per cent greater than your baseline.METS represent the amount of energy it takes to do any type of physical activity.
The challenge is that it’s tough to take your pulse on the go. Unless you have a smart watch or use the sensors on your exercise machine to measure heart rate , heart rate is a less-than-practical means to guide exercise intensity in real time. Some medications can lower your heart rate and its response to exercise, making it a less accurate measure of your efforts.
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