Rucking with a Heart Rate Monitor: How to Stay In The Zone

WEBVTT

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Have you ever finished a ruck feeling completely

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smoked, looked down at your watch and realized

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you have no idea what those heart rate numbers

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actually mean? Are you building your aerobic

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base or just accumulating fatigue? Are you training

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for longevity or just training hard? Because

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there's a difference. Today we're breaking down

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heart rate zones in a way that actually applies

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to ruckers. Not just definitions, but how to

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use them in real time. When to push, when to

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back off, why zone 2 is the foundation for long

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-term cardiovascular health. how hydration can

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skew your data, and how to tell if you're actually

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getting fitter over time. If you're wearing a

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watch but guessing at what it's telling you,

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this episode will fix that. You're listening

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to the Rucker's Edge podcast, a show all about

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rucking that is designed to help you improve

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your rucking routine, lose weight, and ultimately

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gain your strength and energy back. Each episode

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dives into the science, stories, and strategies

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behind rucking. You'll learn from top ruckers,

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coaches, health experts, and performance specialists

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who break down what it takes to train smarter,

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recover faster, and stay ready for the next challenge.

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So whether you're new to rucking or an experienced

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rucker that has already logged hundreds of miles,

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this is the show for you. I'm your host, Spencer.

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Thanks for listening in. Before we dive into

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the conversation, I just want to ask real quick,

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if this show has helped you in any way, it would

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be amazing if you could drop me a quick review

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on whatever app you're using to listen to this

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podcast right now. It helps me bring new episodes

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every week, and more importantly, more people

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looking to improve their fitness will be able

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to discover the podcast. Thanks so much. Alright,

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let's start with some context, because it's easy

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to take the heart for granted. Us ruckers tend

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to be gearheads. We might be obsessed over our

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footwear, our pack, our socks, and meanwhile,

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the most important piece of equipment we have

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is sitting inside our chest doing about 100 ,000

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beats a day. Here's a stat that is frightening.

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Cardiovascular disease is the leading cause of

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death in the United States, responsible for roughly

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one in every five deaths. One in five. According

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to the CDC, that's over 900 ,000 U .S. citizens

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every year. But as Rutgers, we know how to combat

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that statistic. Aerobic exercise. Aerobic exercise

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is one of the most powerful tools we have to

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combat cardiovascular disease. Research published

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in journals like the Journal of American College

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of Cardiology, has consistently shown that the

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recommended amounts of moderate intensity aerobic

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activity, which is about 150 to 300 minutes per

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week, are associated with about 20 to 30 % lower

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risk of cardiovascular mortality, with higher

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amounts of aerobic activity reducing risks by

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28 to 38%. Your heart is a muscle. Train it and

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it gets stronger. Neglect it and it deteriorates

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just like any other muscle. One more number before

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I move on. Physical inactivity is the fourth

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leading risk factor for global mortality, according

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to the World Health Organization. It ranks behind

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high blood pressure, tobacco use, and high blood

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glucose. We're literally designed to move, and

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when we don't, the consequences are measurable

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and serious. This is why I believe rucking is

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genuinely one of the best things a person can

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do for their long -term health. It is low impact.

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weight -bearing, and cardiovascular all at once.

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You don't need a gym membership. You don't need

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a coach. You strap on a pack and you walk. And

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your heart, if you pay attention to it, will

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tell you exactly how much work it's doing. That's

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what today is about, tracking our heart rates

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and adjusting our rucking activity and intensity.

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I want to address something before we go any

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further because it needs to be said. Technology

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is great. I genuinely love it. I love that we

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live in an era where a $300 watch on your wrist

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can greet you every morning with a nice message

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and summarize your current health metrics based

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on your night's sleep and your previous day's

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activity. If you're rocking a Garmin, here's

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just a partial rundown of what those watches

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can track. They track resting and active heart

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rates, HRV, VO2 max, training status, training

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load, aerobic and anaerobic training effect,

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recovery time, body battery, blood oxygen, sleep

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stages, stress score, blah blah blah blah blah.

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The list goes on. It's remarkable. A few decades

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ago, elite athletes paid thousands of dollars

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for data like that. but this amount of data at

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our fingertips can get complicated fast. If you're

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spending more time staring at your watch than

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actually being present on your ruck, something's

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off. If you're anxious because your body battery

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dipped below 30, or you're frustrated because

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your training status says unproductive, even

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though you feel fine, that's the technology working

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against you, not for you. So before you go down

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that rabbit hole of metrics, ask yourself three

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questions. These are three questions that I sort

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of just brainstormed. The first one being, what

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is your goal? If you're rucking for longevity

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to feel good, stay healthy, and be functional

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for the next 30 years, you don't necessarily

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need to be tracking 10 metrics simultaneously.

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Consistency matters more than optimization. If

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your goal is something measurable, like losing

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a specific amount of weight or improving your

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VO2 max, then yeah, data becomes more useful

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because you have a target to compare against.

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And if you're rucking as a form of stress relief,

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then what else matters besides stepping away

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from work and moving your body? The second question

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to ask is, how much brain capacity do you have

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right now? Seriously, a lot of us ruck because

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life is busy and we need to step away from the

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noise. If reviewing training data is going to

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become another chore on your to -do list, you

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might be better served by simplifying. You can

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be incredibly fit and never look at a single

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metric. And the third and last question to ask

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before you use tech, or if you want to use tech,

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is what is your budget? An old Timex does not

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qualify you from training well. Budget accordingly.

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You do not need to spend $1 ,000 to improve your

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fitness. Now, why do I personally track heart

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rate? Well, because I'm a scientist and I love

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data. I love plotting trends on a graph and forming

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narratives from what I see. Heart rate data over

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time might be one of the most honest stories

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your body can tell. about itself. All right,

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let's start talking about heart rate zones and

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why zone two is the zone. Heart rate zones are

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ranges that correspond to different levels of

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cardiovascular effort. There are five defined

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heart rate zones and each zone represents a training

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intensity. In my research for this episode, I

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read Garmin's description for each zone and I

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really like how they break that down. So I'm

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going to share that with you here. Zone one can

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be thought of as a warmup. It's about 50 to 60

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% of your max heart rate. The training in zone

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one feels like a relaxed, easy pace with rhythmic

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breathing. It improves your heart's ability to

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pump blood and your muscles' ability to use oxygen.

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Zone 2 is easy. It's 60 -70 % of your max heart

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rate. Training in Zone 2 is at a comfortable

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pace where you're breathing more deeply but can

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still hold a conversation. It's good for recovery

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and basic cardiovascular training. Zone 3 is

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aerobic with 70 -80 % of your max heart rate.

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Zone 3 training is done at a moderate pace where

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it's more difficult to hold a conversation. Zone

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three strengthens your lungs and heart for more

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endurance. Zone four, which is known as sort

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of like the threshold zone, that's 80 to 90 %

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of your max heart rate. In zone four, you're

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moving at a fast, almost uncomfortable pace with

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forceful breathing. It improves anaerobic capacity

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and lactate threshold. And lastly, zone five,

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that's your max, which is 90 to 100 % of your

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max HR. When you reach zone five, you typically

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are at a sprint pace that is difficult to sustain

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for a long time. And breathing is definitely

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labored. Each zone has its place. But for Rutgers

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who care about longevity and long -term cardiovascular

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health, zone two is the foundation. And before

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I go any further, I just want to remind everyone,

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I'm not a doctor. And the content presented here

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is for educational and informational purposes

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only. Nothing in this episode is medical advice.

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I'm just a guy who rucks, likes to learn new

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things, and enjoys looking at data. If you have

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any heart conditions or concerns at all, definitely

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talk to your doctor before you start adjusting

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your training based on heart rate zones. Now

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back to zone two. So why is zone two ideal for

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ruckers? Well, let's hit up our rucking community's

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favorite literature for some insight on this.

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I'm talking about the books Outlive by Peter

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Attia, The Comfort Crisis by Michael Easter,

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and a new one, RuckFit, authored by a previous

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guest of the show, Kayla Gergen. In Outlive,

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Atiyah makes the case that Zone 2 training is

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one of the most underrated tools for longevity.

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When you train in Zone 2, you're building your

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mitochondrial density. Mitochondria, as you may

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remember from your high school or your college

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biology class, they are the powerhouses of the

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cell. And the more you have of them and the more

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efficient they are, the better your body runs

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at everything. More mitochondria means better

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fat metabolism, better glucose regulation, better

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cardiovascular output, and lower resting heart

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rate over time. Atiyah advocates for around 80

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% of weekly training to be in Zone 2 with 20

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% of your weekly training at higher intensities.

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Now, Michael Easter in The Comfort Crisis, and

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I guess in his new book, Walking with Weight,

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I haven't read that book yet, but he talks about

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how humans evolved to cover long distances under

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a load, and that this specific kind of sustained,

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moderate effort movement is what our cardiovascular

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system has adapted for. He makes the case that

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rucking is arguably the exercise we were built

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to do and a pace that keeps us in zone 2 is something

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we should be targeting. Kayla Gergen in RuckFit

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echoes this from a practical standpoint. That

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rucking consistently at moderate intensity is

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more sustainable and more effective for body

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composition and cardiovascular improvement than

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grinding yourself with high intensity work day

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after day. Zone 2 is where your aerobic base

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is built, it's where fat oxidation is highest,

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it's where you can train for long durations without

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excessive recovery, and rucking by its very nature

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is one of the best Zone 2 modalities available.

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So how do you figure out your heart rate zones?

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Well, the traditional formula is subtracting

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your age from 220 to get your estimated maximum

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heart rate. So, for example, if you're 40, your

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estimated max is 180 beats per minute, so 220

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minus 40 is 180. Zone 2 is generally 60 to 70

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% of that max, so for that 40 -year -old, roughly

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108 to 126 beats per minute. Now, this formula

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is not perfect. It's a population average, and

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this varies person to person. Some people's true

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max is 20 beats higher than that formula predicts.

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This is a starting point. The most accurate way

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to find your true max is a graded exercise stress

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test done in a lab with a medical professional

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monitoring your heart while you work up to maximum

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exertion on a treadmill or a bike. That is the

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gold standard, but recreational ruckers don't

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need a stress test. The formula gets you close

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enough to start, and you can refine from there

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as you collect data. There's an even simpler

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feel test for zone 2 that I love, and actually

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the definition of zone 2 through Garmin talks

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about this, and that is the talk test. If you

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can carry on a conversation in full, comfortable

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sentences while rucking, not gasping, not struggling,

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then you're in zone 2. If you're having trouble

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stringing more than a few words together, you've

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drifted into zone 3. Let's talk about how to

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use our heart rate data and know when to push

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and when to pull back. This is pretty obvious

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stuff here, but if your heart rate is consistently

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below the bottom of your target zone, you have

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room to work harder. So here are some ways that

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you can work harder and increase your heart rate.

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You can add weight. You can pick up the pace.

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Add elevation to your rucks. Try a mid -ruck

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workout. So do some squats, lunges, overhead

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presses with your ruck. Or you can mix up the

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variables until you find what really moves the

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needle for you. For someone newer to fitness,

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adding weight might be enough, but someone that

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has a solid aerobic base, picking up the pace

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and adding elevation might be what bumps them

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up to their target heart rate zone. There's no

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universal answer. If your heart rate exceeds

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the top of your target zone, then back off. Slow

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down. Reduce the weight. Let your cardiovascular

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system settle back down. Pro tip. Set an alert

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on your fitness tracker for your zone boundaries.

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Let the device tell you when you drift above

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or below your target. That way you can stay present

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on your ruck and let the technology do the monitoring.

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Okay, but what about after your ruck? What do

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you do with that data? One ruck's worth of heart

00:12:47.480 --> 00:12:50.139
rate data doesn't tell you that much. Three months

00:12:50.139 --> 00:12:53.480
of data, six months of data. Now you're reading

00:12:53.480 --> 00:12:56.820
a story. How do you know you're making progress?

00:12:56.980 --> 00:12:59.899
Well, the clearest signal. is that your heart

00:12:59.899 --> 00:13:02.700
rate at a given pace and pack weight is getting

00:13:02.700 --> 00:13:06.360
lower over time. So same three -mile route, same

00:13:06.360 --> 00:13:09.279
30 -pound ruck. Three months ago, your average

00:13:09.279 --> 00:13:13.139
heart rate was 140. Today, it's 132. That's cardiovascular

00:13:13.139 --> 00:13:16.559
adaptation. Your heart is becoming more efficient.

00:13:16.639 --> 00:13:19.379
It pumps more blood per beat, so it doesn't need

00:13:19.379 --> 00:13:22.840
to beat as frequently to do the same work. Watch

00:13:22.840 --> 00:13:25.039
for trends, not just single days. A single ruck

00:13:25.039 --> 00:13:27.580
can be influenced by sleep, hydration, stress,

00:13:27.820 --> 00:13:30.980
caffeine, temperature, so many variables. Look

00:13:30.980 --> 00:13:32.919
at the rolling averages. Look at where you were

00:13:32.919 --> 00:13:36.379
eight weeks ago versus today. Here's a misconception

00:13:36.379 --> 00:13:39.740
worth addressing. People newer to exercise often

00:13:39.740 --> 00:13:43.379
expect progress to feel dramatic. That there

00:13:43.379 --> 00:13:45.779
will be a clear moment when the ruck suddenly

00:13:45.779 --> 00:13:48.899
feels easier and they know they've arrived. Sometimes

00:13:48.899 --> 00:13:50.860
that happens, but cardiovascular improvement

00:13:50.860 --> 00:13:53.539
is usually gradual and subtle. You might not

00:13:53.539 --> 00:13:55.460
feel meaningfully different, but your heart rate

00:13:55.460 --> 00:13:58.360
data will show the adaptation. Data shows you

00:13:58.360 --> 00:14:01.139
what perception can miss. Now, on the flip side,

00:14:01.220 --> 00:14:02.779
sometimes people feel like they're grinding and

00:14:02.779 --> 00:14:04.700
going nowhere. The data might actually show their

00:14:04.700 --> 00:14:07.179
heart rate at the same effort is slowly declining.

00:14:07.419 --> 00:14:09.620
They're getting fitter, and they just haven't

00:14:09.620 --> 00:14:12.399
noticed. That's why tracking is very useful.

00:14:12.970 --> 00:14:15.389
Before going over what heart rate monitors are

00:14:15.389 --> 00:14:17.950
best for Rutgers, let's talk about how dehydration

00:14:17.950 --> 00:14:22.210
can impact your heart rate and your data. Dehydration

00:14:22.210 --> 00:14:24.610
reduces your plasma volume, so that's the fluid

00:14:24.610 --> 00:14:27.389
portion of your blood. When plasma volume drops,

00:14:27.549 --> 00:14:29.850
your heart has to beat more frequently to maintain

00:14:29.850 --> 00:14:32.429
the same cardiac output. And your heart rate

00:14:32.429 --> 00:14:34.970
drifts upward even if your pace stays exactly

00:14:34.970 --> 00:14:37.129
the same. That phenomenon has a name. I just

00:14:37.129 --> 00:14:39.090
learned it from doing this research. It's called

00:14:39.090 --> 00:14:42.100
cardiovascular drift. Now here's a scenario.

00:14:42.220 --> 00:14:44.240
You start your ruck. Heart rate is right where

00:14:44.240 --> 00:14:48.259
you want it, say 125 beats per minute. 45 minutes

00:14:48.259 --> 00:14:51.019
in, same pace, same terrain, heart rate is 140.

00:14:51.840 --> 00:14:54.500
You have not sped up. You haven't added load,

00:14:54.659 --> 00:14:57.659
but your heart is working harder. So what changed?

00:14:58.299 --> 00:15:00.600
Probably hydration. If your heart rate is steadily

00:15:00.600 --> 00:15:03.299
climbing 10 to 15 beats per minute over the course

00:15:03.299 --> 00:15:05.960
of a ruck at the same effort, before you assume

00:15:05.960 --> 00:15:08.120
something is wrong with your fitness, ask yourself

00:15:08.120 --> 00:15:11.000
when was the last time you had water. Staying

00:15:11.000 --> 00:15:13.460
hydrated is the most direct lever you can pull

00:15:13.460 --> 00:15:15.679
to keep your heart rate stable during exercise.

00:15:16.279 --> 00:15:18.980
As I have mentioned in previous episodes, drink

00:15:18.980 --> 00:15:21.720
before you feel thirsty. By the time thirst registers,

00:15:22.039 --> 00:15:25.120
you're already behind and a little dehydrated.

00:15:25.440 --> 00:15:28.960
Okay, so let's talk hardware. I'm organizing

00:15:28.960 --> 00:15:33.919
this by accuracy hierarchy because not all monitors

00:15:33.919 --> 00:15:37.200
are created equal. So tier one, the most accurate

00:15:37.200 --> 00:15:39.909
are probably going to be chest straps. Chest

00:15:39.909 --> 00:15:42.370
straps use electrodes to detect the electrical

00:15:42.370 --> 00:15:44.470
signal your heart generates with every beat.

00:15:44.590 --> 00:15:47.490
So same principle as an EKG at your doctor's

00:15:47.490 --> 00:15:50.110
office. The strap sits across your chest. The

00:15:50.110 --> 00:15:53.610
electrode makes contact with your skin and it

00:15:53.610 --> 00:15:57.029
reads the electrical activity directly. There's

00:15:57.029 --> 00:15:59.590
no interpretation. It's a direct measurement.

00:16:00.710 --> 00:16:04.870
A solid dependable one is the Polar H10. It has

00:16:04.870 --> 00:16:09.950
Bluetooth and ANT plus connectivity. And it pairs

00:16:09.950 --> 00:16:12.309
with most watches and apps, and it stores data

00:16:12.309 --> 00:16:15.309
internally. It has exceptional accuracy even

00:16:15.309 --> 00:16:17.590
during high -intensity efforts. If you have a

00:16:17.590 --> 00:16:20.009
Garmin, you can pair the H10 directly to it.

00:16:20.070 --> 00:16:22.629
Your Garmin displays and records the chest strap

00:16:22.629 --> 00:16:25.210
data with your activity. I think that's the move

00:16:25.210 --> 00:16:28.409
if you're serious about precise data. Tier 2,

00:16:28.570 --> 00:16:30.870
now this is very good, the bicep and armband

00:16:30.870 --> 00:16:33.450
monitors. I've never used one of these, but these

00:16:33.450 --> 00:16:36.059
use optical sensors. which is the same technology

00:16:36.059 --> 00:16:39.320
as wristwatches or fitness trackers that you

00:16:39.320 --> 00:16:42.139
wear on your wrist, but you place these on your

00:16:42.139 --> 00:16:44.600
upper arm. They have significantly better accuracy

00:16:44.600 --> 00:16:48.639
than wrist -based devices. The Polar Verity Sense

00:16:48.639 --> 00:16:51.159
is a pretty decent option. It goes on the upper

00:16:51.159 --> 00:16:53.080
arm. It's wireless. It's near the chest strap

00:16:53.080 --> 00:16:56.419
accuracy at a lower price point. It's a strong

00:16:56.419 --> 00:16:58.700
option if you want better accuracy than a watch,

00:16:58.759 --> 00:17:02.320
but prefer not to wear a chest strap. Tier three,

00:17:02.399 --> 00:17:03.919
convenient. I think this is where a lot of us

00:17:03.919 --> 00:17:07.369
fall. is our wrist -based watches or fitness

00:17:07.369 --> 00:17:10.829
trackers. Wrist devices use optical sensors,

00:17:10.950 --> 00:17:14.009
so LED lights that shine into your skin and measure

00:17:14.009 --> 00:17:16.589
how light is absorbed by blood moving through

00:17:16.589 --> 00:17:19.829
the capillaries. More blood flow per beats means

00:17:19.829 --> 00:17:22.950
more light absorbed. That's the signal that the

00:17:22.950 --> 00:17:26.730
watch interprets as your heart rate. Wrist -based

00:17:26.730 --> 00:17:29.910
monitoring is generally accurate enough for useful

00:17:29.910 --> 00:17:33.849
data at steady -state efforts. They're less reliable

00:17:33.849 --> 00:17:35.849
during high intensity intervals or exercises

00:17:35.849 --> 00:17:38.549
with significant wrist movements. For steady

00:17:38.549 --> 00:17:41.829
rucking, most good wrist devices give you a reasonable

00:17:41.829 --> 00:17:47.130
read. I'm biased. I'm a Garmin wearer. I have

00:17:47.130 --> 00:17:49.650
a Garmin Instinct. It has a pretty robust integration

00:17:49.650 --> 00:17:53.430
with Garmin Connect for trend analysis. There's

00:17:53.430 --> 00:17:57.170
also Polar makes a Pacer Pro, I think is what

00:17:57.170 --> 00:18:00.819
their wrist. heart rate monitor is. I know Whoop,

00:18:00.819 --> 00:18:02.740
I think they're on the fourth version, 4 .0.

00:18:03.140 --> 00:18:05.279
There's no screen. It's a subscription -based.

00:18:05.480 --> 00:18:07.339
It's excellent for 24 -hour recovery and HRV

00:18:07.339 --> 00:18:08.880
monitoring. I think that's its selling point.

00:18:09.559 --> 00:18:11.920
Wrist trackers also capture resting heart rate

00:18:11.920 --> 00:18:14.440
and sleep heart rate. So that's data your chest

00:18:14.440 --> 00:18:15.940
strap misses because you're not wearing it at

00:18:15.940 --> 00:18:17.799
night. I don't think people are wearing those

00:18:17.799 --> 00:18:21.200
at night. And then lastly, tier four, these are

00:18:21.200 --> 00:18:23.880
recovery -focused. I added this on the list because

00:18:23.880 --> 00:18:25.980
I'm just curious about them, but those are your

00:18:25.980 --> 00:18:28.710
smart rings. The Oura Ring uses optical sensors

00:18:28.710 --> 00:18:30.470
on your finger where the signal can be quite

00:18:30.470 --> 00:18:35.849
clean, but it's not ideal for workouts. Oh, here's

00:18:35.849 --> 00:18:38.230
something interesting that I came across doing

00:18:38.230 --> 00:18:42.170
this research for this episode. There's an issue

00:18:42.170 --> 00:18:47.789
with ruckers and heart rate monitoring. And it

00:18:47.789 --> 00:18:49.730
makes sense now that, you know, I read it and

00:18:49.730 --> 00:18:51.569
I'm thinking about it, but your rucksack strap.

00:18:52.119 --> 00:18:54.200
If you're wearing a wrist -based monitor, your

00:18:54.200 --> 00:18:57.279
rucksack's shoulder strap can throw off the reading.

00:18:57.779 --> 00:19:00.740
Optical sensors depend on consistent blood flow

00:19:00.740 --> 00:19:04.240
at the sensor site, and the shoulder straps of

00:19:04.240 --> 00:19:06.539
your ruck compress the tissue of your shoulder

00:19:06.539 --> 00:19:09.480
and upper arm area, which can restrict blood

00:19:09.480 --> 00:19:13.480
flow reaching your wrist. On top of that, strap

00:19:13.480 --> 00:19:15.440
movement creates vibrations on your forearm,

00:19:15.519 --> 00:19:18.000
which introduces motion artifact into the optical

00:19:18.000 --> 00:19:21.769
reading. This is just another reason to pick

00:19:21.769 --> 00:19:24.329
up a pair of ruck loops. Ruck loops are awesome.

00:19:24.589 --> 00:19:27.289
I included a link in the show notes. I highly

00:19:27.289 --> 00:19:29.369
suggest you pick up a pair of those. But yeah,

00:19:29.470 --> 00:19:31.890
anyway, chest straps are completely unaffected

00:19:31.890 --> 00:19:34.109
by this, by the way. Bicep straps worn above

00:19:34.109 --> 00:19:36.950
the ruck strap contact point are also unaffected.

00:19:36.990 --> 00:19:39.450
If you've ever glanced down at your watch mid

00:19:39.450 --> 00:19:41.529
-ruck and gotten a reading that seemed wildly

00:19:41.529 --> 00:19:45.170
off, it likely could be that the straps compressing

00:19:45.170 --> 00:19:48.490
on your shoulders is the culprit. Alright, let's

00:19:48.490 --> 00:19:50.450
summarize what we discussed today. Heart rate

00:19:50.450 --> 00:19:53.390
zones give you a map for your training. Zone

00:19:53.390 --> 00:19:55.970
2 is your foundation, where your aerobic base

00:19:55.970 --> 00:19:59.369
is built, where fat metabolism is highest, where

00:19:59.369 --> 00:20:02.490
longevity adaptations happen. The talk test is

00:20:02.490 --> 00:20:04.369
a free and effective tool for getting you there.

00:20:04.730 --> 00:20:06.970
Your formula for figuring out your max heart

00:20:06.970 --> 00:20:09.910
rate is 220 minus your age. Monitor your heart

00:20:09.910 --> 00:20:12.029
rate during your rucks to stay honest, stay hydrated.

00:20:12.490 --> 00:20:15.380
Cardiovascular drift is real. Set zone alerts

00:20:15.380 --> 00:20:17.259
on your tracker so you can stay present for your

00:20:17.259 --> 00:20:19.519
ruck. And track your data over time. A lower

00:20:19.519 --> 00:20:21.559
heart rate at the same pace and the same weight

00:20:21.559 --> 00:20:23.720
over weeks and months is the clearest signal

00:20:23.720 --> 00:20:25.920
you're getting fitter. And then when it comes

00:20:25.920 --> 00:20:28.460
to choosing your monitor, choose it based off

00:20:28.460 --> 00:20:30.680
your needs. Chest strap for the most accurate

00:20:30.680 --> 00:20:32.859
data. Bicep strap as a strong middle ground.

00:20:33.119 --> 00:20:35.440
Wrist -based watch for convenience and all -day

00:20:35.440 --> 00:20:40.019
tracking. So keep it simple, stay consistent,

00:20:40.160 --> 00:20:42.400
and let your heart rate data tell you the story

00:20:42.400 --> 00:20:45.200
of your progress. That's it. That's all I have

00:20:45.200 --> 00:20:47.960
for today. Feel free to reach out to me at theruckersedge

00:20:47.960 --> 00:20:50.960
.com. And if you want to find me on social media,

00:20:51.039 --> 00:20:53.519
you can follow me on Instagram at theruckersedgepod.

00:20:54.440 --> 00:20:56.859
But that's all I got for today. Sincerely, thank

00:20:56.859 --> 00:20:59.079
you for listening. I'll catch you next time on

00:20:59.079 --> 00:21:00.019
The Rucker's Edge.