13/11/2025
Train Smarter, Not Harder
So many people rely on their watches to measure calories burned or total minutes when cardio training — but if you really want to understand your training, your fitness and your progress, the most valuable data is your heart rate zones.
Here’s a snapshot from my lunchtime 30-minute sprint cycle class.
This pattern is what we want from interval work:
• A short warm-up
• Controlled time in Zone 3
• Strong working blocks in Zone 4
• Some time in Zone 5, where those powerful sprints happen
• A solid post-workout recovery drop (always a great fitness marker)
Why this matters:
Tracking your zones, average HR and recovery gives you a far clearer picture of your training than calories ever will. Short bursts in the higher zones, followed by recovery, create some of the strongest adaptations for cardiovascular fitness and metabolic health — and they’re far more time-efficient than long steady-state sessions.
And for women in midlife, this becomes even more important. Research highlights that interval-based training supports metabolic function, insulin sensitivity, energy levels, and lean mass
When you use your watch with intention, you’re not just pushing harder — you’re training smarter, building fitness in less time, and supporting long-term health.
