Adjusting Running Power Workout for Humidity

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    I’m pretty new to training with running power and am wondering how to deal with the effects of humidity on my workout. I live in Florida where today it was 70 degrees Fahrenheit and 100% humidity at 6 AM. I tried to keep my power in zone 3 like the workout called for but my heart rate was up in zone 5 after about 10 min. At that point, I adjusted my run to be more HR based because I just couldn’t maintain that pace in the humidity.

    The weather normally isn’t this bad this time of year but it is even worse during the summer so I’d like to know what others suggest on how to adjust my workouts.




    Hi, if you are using a Stryd then check this out

    Also remember – perceived effort always is best, so if it feels consistently hard (or easy) one day then adjust (as you did).


    Thanks for the Link FatDad. Unfortunately, I’m using Garmin and not Stryd. I guess when I hit the hot and humid days switching to a HR based plan would be the best.

    David Warden

    Jarmenia, I use a “two-zone” rule when using Pace or Power as primary and HR as secondary. If your HR drifts two zones higher than the prescribed workouts, back off until you are no more than one zone above target. For example, if you are supposed to stay in Zone 2 by power, but HR drifts into Zone X, that’s OK. If HR drifts into Zone 3 for a Zone 2 workout, reduce the intensity.



    That is a great way of thinking about it David. That’s effectively what I did without that metal structure. I’m going to use that moving forward!

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