Hi Edith. Yes definitely, if you are running on Keto, add 15-20 beats to your normal “non-Keto” heart rate. This also applies to your LTHR or Anaerobic threshold. My LTHR before Keto was 165 bpm, now I have added 15 beats to it and have it set at 180 bpm. The effort and RPE is exactly the same. If you run to your “non-Keto” HR you will undertrain.
That’s exactly my experience too. Before Keto I would get my heart rate up to about 180 on treshold intervals. On keto more closely to 190. My HRmax is 200 (non-Keto).
I did alot of 2-hour workouts averaging araound 80% of HRmax on keto without any problems. I was as strict keto as possible eating 10-15grams of CHO. So after my 1-2 times weekly VO2max interval sessions with such little CHO I was struggling to “come down” the following days. It could take up to 3 days before I could feel my body was in a “homrone balance”. I learned it the “hard way” too. Now I eat the amount of CHO which I estimate I would burn during my intervals, and that’s the way I think.
Its pure biochemistry as I know now Anarobic work needs anarobic fuel…
I am getting this as well. My average HR is definitely higher on keto than pre keto. What’s super interesting is that my maxHR has increased by at least 5 bpm. Theoretically this is not possible, your max is your max. But conditions the same, test the same, equipment the same, higher max. Not just a one off, but consistently.
Body needs more oxygen to burn fat? Really? Is that biochemically true?
your maxHR is not MAX by definition! you can force it to rise (a little bit), or it will go down by aging.