I’ve read many articles that say you should do your long distance, steady training at 130 - 140, your tempo around 160 and anything over 175 or so is anaerobic. But is that true for everyone?
I think I’m a fairly fit person (8 years of tris, 5 IM, varsity sports), but my resting HR is around 65-70 (in comparison to some of my friends who are down at 45-50) and I can run at a comfortable level for a long time with my HR around 165. In fact, that is what I do my long runs at. If I try to keep at 130-140, I’m almost walking. If my resting HR is so high, does that mean my training zones should shift to the high end to accomodate for this?
So what does this all mean? Can anyone demystify all of this or suggest any journal articles that cover this? Or does this mean that I am either (a) very high strung or (b) posses the smallest, blackest heart known to man?
Resting heart rate is not very important unless you are having a contest of who has the lowest resting heart rate.
Heart rate is very individual and depends on the sport. For instance when I did a lot of mountain bike racing I would typically spend two plus hours at 190+ ( and still be pretty slow…) You should consider getting a running coach. Also your target zones for heart rate will vary depending upon your condition, hydration, ambient temperature and other factors so it’s like a second or third order of estimation of your work output. Many people find perceived exertion to be a better tool for running. (solo anyways).
Some people do a some testing of max heart rate or heart rate at maximum sustainable speed and base their training zones on a percentage of this max so of course the numbers you gave would not work for every one.
People vary tremendously; that’s why standard zones or formulas (like 220-age for determining max HR don’t work). The only way to determine your HR zones is through individual testing.
The effort level at which you can go for 20 minutes is Hard (for endurance athletes, that is). The effort level at which you can go for an hour is slightly higher than Tempo. The effort level at which you can go for two hours is Tempo. The effort level at which you can go for 4 or more hours is Tempo minus. The effort level at which you can go for 6 or more hours is Long and Slow.
Now, put down the HR monitor and do some training in each level. You’ll be happier.
