Check out "Mike Prevost" post on his blog here:

http://prevost-training.blogspot.ca/...nd-racing-zones.html

He's on here often so he might elaborate if you have questions, a great summary of all the indicators.

Maurice

Here ya go...
Run Zones Your Zones
Zone 1 Less than 85% of LTHR <_____
Zone 2 85% to 89% of LTHR _____ - _____
Zone 3 90% to 94% of LTHR _____ - _____
Zone 4 95% to 99% of LTHR _____ - _____
Zone 5a 100% to 102% of LTHR _____ - _____
Zone 5b 103% to 106% of LTHR _____ - _____
Zone 5c More than 106% of LTHR >_____

Bike Zones
Zone 1 Less than 81% of LTHR <_____
Zone 2 81% to 89% of LTHR _____ - _____
Zone 3 90% to 93% of LTHR _____ - _____
Zone 4 94% to 99% of LTHR _____ - _____
Zone 5a 100% to 102% of LTHR _____ - _____
Zone 5b 103% to 106% of LTHR _____ - _____
Zone 5c More than 106% of LTHR >_____



http://www.joefrielsblog.com/2010/05/quick-guide-to-training-with-heart-rate-power-and-pace.html

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-Alex

Use these with the 30 minute time trial from the other thread, not your max hr.

Also, it should be specified that your LTHR for the run and LTHR for the bike will be totally different numbers. May seem obvious for most on here, but not for everyone. Do a 30 minute TT on both.

An just to throw a wrench into the works.... keep in mind that you HR will be higher in humid and/or hot conditions. It will be lower or less responsive when deep into a build cycle and on the edge of overreaching (which is usually your goal in a build). It will read low if you live in the midwest and it's been upper 80's and humid then suddenly drops to mid 70's low humidity. IF your well rested/tapered before a race it will tend to run high. It will run high when you excited during a race. It will run high when you stomach is full of air, then drop 8-10bpm when you burp. It will be high when your overheated and dehydrated. Once you get in really good shape, it can take 60-90 seconds for your HR to even respond.

So all that being said, if you can account carefully for all the factors above, it's a very accurate method of training and pacing.

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