I’m a 28-year-old female who has been swimming for a while now, but I recently started training for long-distance races (at least 1800m). I track my heart rate using WHOOP and my pace with an Apple Watch, but I’ve found that the Apple Watch isn’t very accurate for heart rate.
My WHOOP says my average heart rate is around 165 BPM while I swim, and honestly, it feels like I’m not putting in that much effort to have it that high. I’m looking for tips on how to lower my heart rate while swimming, especially during those longer distances.
Hi! If your heart rate seems higher than expected during long-distance swims, it could be due to several factors. First, ensure you’re swimming at a pace that matches your training level and conditioning. Sometimes, perceived effort can be misleading, especially if you’re pushing your limits. To lower your heart rate, focus on improving your breathing technique and ensuring you’re taking full, deep breaths. Incorporate interval training into your routine to build endurance and efficiency, which can help manage your heart rate over longer distances. Additionally, pay attention to your stroke technique; a more efficient stroke can reduce exertion. Lastly, make sure you’re well-hydrated and not too fatigued, as dehydration or tiredness can elevate your heart rate.
Comparing swimming to its triathlon counterparts, running and bike, is easier said than done. Compared to them, swimming is sometimes categorized as a quasi-cardio workout. You can therefore monitor your zones and maximize your power while riding or jogging because: 1. you are breathing continuously; and 2. your activity is 100% efficient. In other words, you travel that
I recommend closing your mouth and nose and raising your chest pressure as if you were stifling a sneeze. Breathe in for 5-8 seconds, hold for 3-5 seconds, and slowly expel. Repeat a few times. Raising your aortic pressure in this method will reduce your heart rate. Potassium can assist control your heart rate and lessen sodium’s effect on your blood pressure.