Switching From Power-Based Training to Heart-Rate Workouts — Looking for Others’ Experiences

[Gbonhommd]

I wanted to start a topic to share my experience transitioning from power-based training to heart-rate–based workouts, and I’m hoping others can share what has worked for them too.

Due to my age and current fitness level, watt-based workouts often felt too hard for me. Even when using the “right” FTP, the intensity didn’t feel sustainable. I found myself fighting the workouts instead of progressing.

A few months ago, I switched almost fully to heart-rate training, and it has made a huge difference in my consistency and recovery.

I’m currently training 4 days per week:

• 3 Zone 2 rides at about 125 bpm, which feels perfect for building aerobic base

• 1 tempo workout, controlled by HR mode so I stay in the right physiological zone

Here’s my main tempo session:

Main Sets:

• 3 × 8 minutes at 135 bpm (HR mode)

• Each 8-minute block starts with 1 minute at 80% FTP in ERG mode to raise HR smoothly before switching to HR control

Rest Intervals:

• 4 minutes at 105 bpm (HR mode)

• The first minute of each rest is 55% FTP in ERG mode to stabilize power before returning to HR mode

This hybrid ERG + HR structure has worked extremely well for me, and I’m really enjoying how HR mode keeps everything controlled and sustainable.

Here is the workout link:

HR Tempo 3x8 min

I would love to hear from others who are doing heart-rate–based training!

• How has HR training worked for you?

• What differences did you notice compared to watt-based training?

• Do you have any HR-mode workouts you’ve designed on TrainerDay that you would be willing to share?

Looking forward to learning from everyone.

---

[Ivegotabike]

@Gbonhommd

This hybrid ERG + HR structure has worked extremely well for me, and I’m really enjoying how HR mode keeps everything controlled and sustainable.

is the main thing.

I use HR+ for my “MAF” rides - with 128bpm as the current target. I did experiment with rides that were a mix of an ERG warm up / cooldown and HR+ for the main body of the workout (1), but now I just use HR+ from the start (2)

(1) Trainer Day - Workout: HR+ Maffetone MAF

(2) Trainer Day

I don’t use HR+ for higher intensity workouts

• How has HR training worked for you? Very well. I have posted in other threads about the results of a block of “MAF” workouts I did and, more recently, on the outcome of a “Fatmax” workout following that MAF work.

• What differences did you notice compared to watt-based training? It is teaching me how little time at a higher HR can cause noticeably more fatigue.

Here are my questions for you if I may.

What is you plan for the future? How do you measure your progress? What are the objectives?

What have you noticed about the power you achieve in the HR+ controlled 8 minute intervals in the tempo workout? Any drift during the intervals? Any difference between the power achieved in intervals 1, 2 and 3?

[Alex]

So I am not answering your question directly but your comments and questions are exactly the nature of what I/we try to convey with TrainerDay. Which is the majority of people in the world believe suffering is what moves you forward. While at times that is true, for most people including pros the amount of this suffering can be limited and in most cases can be focused on fun suffering with a greater focus on health first. Now some people just love “daily” hard core suffering and can handle it at least for a while before breaking, this is fine too, it’s just rarely required and for sure should not be a 12 month sustained pattern.

I had always had these beliefs and when I met Pro Coach Andrea, a now best friend and partner, I realized that even winners of the TDF can take this approach, so it’s relevant at all levels. Coach Robert and I also aligned closely and became good friends.

I guess what I am saying is I am so happy you found something that feels right for you. You additionally could try a block of Coach Jack at some point and it also can feel fun and feel right.

I feel like you that HR training is ideal for longer duration intervals indoors.

[Gbonhommd]

@ivegotabike — Thanks so much for your reply — really appreciate you sharing your experience. Your point about HR+ showing how quickly fatigue increases when HR rises even slightly above the aerobic zone really resonates with me.

• What is my plan for the future?
My plan is to stay consistent with 4 days a week and continue building aerobic durability. Most of my work is Zone 2 at 125 bpm, and then one tempo session at 135 bpm each week to touch a slightly higher intensity without going too hard.

• How do I measure progress?
I mainly look at:
1. Average power at the same HR — if I can maintain a bit more power at 125 bpm, that’s progress.
2. HR drift — staying stable during longer Z2 sessions is a good sign.
3. Daily energy and recovery — if I feel good the next morning, the training load is right.
4. Resting HR and sleep HR trends — staying low and steady shows the system is adapting.

• What are my long-term objectives?
My goals are mostly health-focused:
• I’d like to gradually lose some weight (about 20 kg) to improve overall health.
• I want to improve my stamina and feel less tired during the day.
• And I want my weekend outdoor rides with friends to feel easier and more enjoyable, especially on the longer routes.

Heart-rate–based training feels like the first time I can work consistently toward these goals without overreaching.

• What power do I see during the HR+ tempo intervals?
On the 3 × 8 minutes at 135 bpm:
• Power in interval 1 is usually the highest since I’m freshest.
• Interval 2 is very close.
• Interval 3 drops slightly but stays controlled.
• I do see a little HR drift near the end of each block, but the 1-minute ERG “primer” at 80% FTP helps me settle into the target HR quickly.

Overall, this HR-controlled tempo feels like true tempo for the first time — steady, sustainable, and not creeping toward threshold.

Would love to hear more about your FatMax results as well.

[Gbonhommd]

@Alex — thanks for your message. I fully agree with your philosophy. For years, I thought progress had to come from constant suffering, and every structured plan I tried felt too hard to sustain. HR-based training has been the first approach where I feel like I can improve without feeling crushed afterward.

I really appreciate that TrainerDay supports this kind of training. The combination of HR+ and light ERG structure feels natural and perfectly suited to where I am physically. It allows me to focus on health first while still making steady progress.

At some point I absolutely want to try a block of Coach Jack — especially if it has the same “feels right” balance you mentioned. And I agree with you: HR training seems ideal for longer indoor intervals where control matters more than chasing watts.

Thanks again to both of you for the thoughtful responses.

[Ivegotabike]

This is the Fatmax thread

Steve Neal tempo training thoughts

Has anyone tried tempo training such as Steve Neal outlined in the interview below? [Faster - Podcast by FLO - Episode 30: How To Improve Your Fat Max Wattage With Steve Neal] The example given is 3x20 tempo intervals with a HR ceiling set at about 83% of cycling max HR. If you go over the HR ceiling during the workout then you are to reduce the power. I’m a recreational cycling (not a racer) and am targeting getting better at longer rides. I have a FTP of 195 and find that I fa…

As you get fitter:

Will you look to extend the duration of any of your 125bpm workouts?

Do you have a decision point in mind that would trigger the 3x8 becoming 3x9, 3x10, or even 4x8?

[dthrog00]

@Gbonhommd

• And I want my weekend outdoor rides with friends to feel easier and more enjoyable, especially on the longer routes.

My main goal is exactly the same as one of your goals.

We’re also going about it in a similar manner: combination of zone 2 and tempo efforts during the off-season to build fatigue resistance for the outdoor season.

HR is a good way to control. Power works well too, but if you set it as a constant by interval #3 it can climb depending upon how hard you’re working and fitness level.

Dave

[Gbonhommd]

@Ivegotabike Great questions — really appreciate how you dig into the details.

• Will I extend the duration of my 125 bpm rides as I get fitter?
Yes, that’s definitely the plan. Right now most of my Z2/125 bpm rides are around 60 minutes because that fits my weekly schedule well. But as my aerobic fitness improves — and as HR drift decreases — I’d like to gradually push them to:
• 75 minutes
• then 90 minutes
• and eventually the occasional 2-hour indoor ride during winter

The idea is to extend only when the HR/power relationship feels stable enough to support it without excessive fatigue. I don’t want to force duration — I want it to come naturally as fitness improves.

• Do I have a decision point for increasing the tempo intervals (3×8 → 3×9, 3×10, or 4×8)?
Yes. For me the main trigger will be when the 3×8 at 135 bpm feels:
• smooth
• controlled
• with minimal HR drift
• and with similar average power across all three intervals

If I can complete a few weeks where interval 3 feels almost identical to interval 1 (in both HR control and power output), then I’ll consider:
• adding 1 minute to each interval (3×9, then 3×10)
or
• adding a 4th interval at the same duration

I think increasing to 3×10 makes more sense before jumping to 4×8. But I’ll only extend once recovery remains good and I’m not carrying fatigue into the next day.

My overall philosophy now is:
Let the body show me when it’s ready for more — not force extra volume just because the calendar says so.

Thanks again for the great questions. Always appreciate your perspective and experience.