How to Master Threshold Zone Running with 185 BPM Cadence Focus
Executive Summary: On the early morning of 22 February 2026, amidst the spiritual serenity of Ramadhan, I completed a high-intensity 5km speedwork session focused on maintaining a 185 bpm cadence. By leveraging Suunto’s precision metrics and ASICS technology, this run aimed to enhance running economy and metabolic efficiency within the threshold zone, proving that consistent training is possible even while fasting.
Ever wondered why some runners look like they are floating while others seem to be fighting the pavement? It isn’t just about lungs; it’s about the "revs" of your engine. This morning, between the silence of Tahajjud and the warmth of Sahur, I took my running shoes out for a specific mission: hitting that "sweet spot" of 185 steps per minute.
The Pre-Run Ritual: Spirituality and Sleep Analysis
Being a runner who also works as a civil servant (PNS) means time is a luxury. During Ramadhan, the schedule shifts. After finishing my prayers and reciting the Al-Qur'an, the world is still. It’s the perfect window for running before the sun demands its toll on my hydration levels.
Before hitting the pavement, I checked my recovery via the Suunto sleep tracker. Despite the early start, the data showed a solid foundation for speedwork:
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| Heart Rate of Runner Sleep Mode |
- Total Sleep Duration: 4 hours and 23 minutes.
- Sleep Quality: 72%.
- Heart Rate Range: 43–57 bpm during rest.
- Sleep Stages: I managed to get 1 hour and 11 minutes (25%) of Deep sleep and 24 minutes (9%) of REM.
- Light Sleep: Dominated the night at 2 hours and 49 minutes (61%).
While the duration was short—balancing work, ibadah, and training is a bit of a juggle—the 25% deep sleep provided enough physical recovery to tackle a threshold running session. If you’ve read my previous logs about the 19th Feb run, you know I value this data to ensure I’m not overtraining.
Before we dive into the numbers, let’s reflect on the perfection of our creation. Allah SWT says in Surah At-Tin:
لَقَدْ خَلَقْنَا الْإِنْسَانَ فِي أَحْسَنِ تَقْوِيمٍ
"Laqad khalaqnal-insāna fī ahsani taqwīm."
Meaning: "We have certainly created man in the best of stature." (QS. At-Tin: 4)
This "best stature" is exactly what we try to optimise when we talk about running economy. Our bodies are designed for movement; we just need to fine-tune the mechanics.
Breaking Down the Metrics: 22 February 2026
This wasn't a "junk mile" run. It was a surgical 5.08 km effort. Here is what the dashboard revealed about my threshold zone performance:
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| Threshold Technique Focus on Cadence |
- Distance: 5.08 km.
- Average Pace: 04'59 /km.
- Average Cadence: 93 rpm (equating to 186 spm).
- Average Heart Rate: 150 bpm, peaking at 166 bpm in the final stages.
- Average Ground Contact Time: 207 ms.
- Average Vertical Oscillation: 7.3 cm.
- Estimated VO2Max: 57.1.
- Altitude: Total ascent of 52m and descent of 71m.
The Importance of 185 BPM Cadence
Why 185? Most amateur runners overstride, meaning their feet land too far in front of their body. This acts like a brake. By pushing my cadence to 186 spm today, I ensured my feet landed directly under my centre of gravity. This reduces the impact on joints and makes the lari feel much "snappier."
Vertical Oscillation & GCT
My vertical oscillation stayed at 7.3 cm. In simple terms, I wasn't wasting energy bouncing up and down. I was moving forward. Combined with a low ground contact time of 207 ms, it shows that my ASICS were barely touching the ground before launching me into the next stride.
Why Threshold Zone Training is Your Secret Weapon
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| Heart Rate While Running |
Performing threshold zone running is about teaching your body to clear lactate as fast as it’s produced. It’s that "comfortably hard" state. For a runner, this is where the real gains happen. It’s the engine room of speed.
Looking at the heart rate zones, I spent 50% of the run in Zone 4 (Anaerobic). This is exactly where you want to be for speedwork. It builds the mental toughness needed for race day while physically preparing the heart to pump more blood with less effort.
The Role of Running Economy
Running economy is essentially your "fuel mileage." Just like a car, you want to go further and faster using less petrol. High cadence and low vertical oscillation are the keys here. By focusing on these, even during Ramadhan, I ensure that my energy—which is limited during fasting—is used with maximum efficiency.
Consistency is the name of the game. As I noted in my post from the 16th of Feb, skipping sessions makes the comeback twice as hard. Even if it's just 5km, keep the legs moving.
The Gear: ASICS and Suunto
People often ask me, "Do the running shoes really matter?" The short answer is: Yes, but only if they match your goals. I chose ASICS for this speedwork because of their incredible energy return and how they support an average stride length of 107 cm at this pace. When you're trying to maintain 185 spm, you need a shoe that responds quickly.
As for the Suunto, it’s about the ecosystem. Having real-time feedback on my cadence and threshold zone allows me to adjust my effort on the fly. If I see my cadence dropping, I know I need to shorten my stride and quicken my feet.
A Moment of Gratitude
I finished the run just as the sky began to turn a deep purple. I walked back into the house, drenched in sweat—my lari jersey sticking to my back. It’s not the most "glamorous" look for a husband, I'll admit!
I want to say a massive thank you to my dear wife. While I was out chasing metrics and pushing my VO2Max, she was in the kitchen preparing a wonderful Sahur meal. Sitting down to eat with her, even while I'm still cooling down and smelling like a marathon, is the highlight of my morning. Her support is the real "bio-hack" that keeps me going.
Conclusion: Your Turn to Level Up
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| Avg Heart Rate While Threshold Training |
Running during Ramadhan isn't about setting World Records; it's about discipline and maintaining that "best stature" Allah gave us. By focusing on cadence and running economy, you can make your runs feel easier and more productive.
The threshold zone is where you find out who you really are as a runner. It’s tough, it’s sweaty, but it’s incredibly rewarding.
FAQ: Frequently Asked Questions
1. Is it safe to do speedwork while fasting?
Yes, provided you do it at the right time. Dini hari (early morning) before Sahur is ideal because you can replenish your energy immediately after the run.
2. Why is 180-185 spm the "magic" number for cadence?
While everyone is different, 180+ spm is generally associated with reduced injury risk and better efficiency. It encourages a mid-foot strike rather than a heavy heel strike.
3. How do I know if I'm in the Threshold Zone?
You can use a watch like a Suunto, or go by feel. It should be a pace where you can only say three or four words at a time. If you can sing, you're going too slow. If you can't speak at all, you're sprinting.
4. Did the short sleep affect the run?
While 4 hours and 23 minutes is short, the 72% sleep quality and significant deep sleep stage (25%) allowed for sufficient physical recovery for a 5km effort.
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