I’ve read on various forums that given enough time at sweet spot your heart rate should eventually decrease as your body gets used to the work, is this true? Or is heart rate so variable that a decrease in heart rate does not necessarily correlate to improved fitness and or increase in FTP? Also, if your heart rate should decrease but doesn’t after 6 months of “proper” training, or longer, does this mean one has reached close to their genetic limit?
Sometimes, as you get fitter, your HR will go down at the same relative intensity. I typically see this only with new athletes, or more experienced athletes who are quite out of shape.
Almost always, as you get fitter, your HR will go down at the same absolute intensity. That shouldn’t be a surprise, it’s a lot easier to hold 250 watts if your FTP is 350 than it is if your FTP is 280.
Answer to your final question: No. Follow the power, not the HR.
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