Some info: Age: 32 ( 33 in Nov)
weight 196 lbs
Height 6’0
Location: Miami
Max HR 220-32= 188 bpm
Just fell back in love with the bike and decided to train more consistently and ride 4-5 times per week. So two weeks ago I took a 20 min Threshold test to find out my Avg Hr for that effort. The average heart rate for that ride was 164 bmp. So weekly as part of my training, I was planning to do the following to increase my LT hr average.
week 1: 3 x 10 min @ 95% of Threshold ( rest 5 min in between)
Week 2: 3x 12 min @ 95% of threshold …
until I can finally do 3 x 20 min at 95% of threshold until I would retest the following week.
Here is my issue: 95% of my threshold is 156 bmp
This past Sunday…I had a long hammer ride alone. I had a 30min warm up and 2:23:56 of Hammer time then 20 min cool down.
During the 2 hour or so effort I averaged 156 bmp (95%) and 21.1 mph alone. Now, what in the world should by LT avg be? Can I work this formula backwards to get a more accurate number?
It just seems working off the HR of 156 is incorrect.
I hope to be ridding with a power meter in the very near future…but for now I only have heart rate available
Shouldn’t you be training to increase your FTP? My LTHR doesn’t change much between tests but what does change is my power output as I get fitter and stronger during my training build up.
155 could be a little low based on your max heart rate. I’m 55, 78kg, 6 ft tall and LTHR is 150. max HR 173. FTP currently 286. I’m at the start of a Trainerroad sustained power high volume plan build phase.
Until you get a power meter you could use virtual power with Trainerroad on your indoor trainer.
I would do a re-test, those two rides don’t add up. In addition, one of the main reason HR is not as good as power is due to it’s variability day to day. E.g. environmental, residual fatigue, hydration, caffeine etc all impact what your heart rate is doing during exercise.
Having said that, the main HR threshold test I used to do on the bike years ago before power was a 30min TT flat out, then take the average HR of the last 20 mins of that TT and use that as your LTHR.
The last 20min of a 30min TT is closer to your FTP than your anaerobic threashold, and higher than both.
Your age height, size etc, etc have nothing to do with your HR at threashold, and there are no formulas, the only way to find it is test.
Contrary to what is thrown around on these boards, HR is remarkably stable and is easy to predict adjustments for known external stresses such as altitude, heat etc.
This here is your problem. This formula doesn’t work very well for a lot of people. I’m a bit of an outlier, but as an example I’m 39 years old and based on that formula my HRmax would be 181. My actual tested HRmax from 2 years ago is 212. If I tried to base my training on that baloney formula I’d never get out of zone 3.
HR training is fraught with peril anyway… I’m not saying it is useless but you do need to understand the limitations. But if you are kicking off with an inaccurate HRmax then all your zones are potentially off. You need to find your own HRmax, maybe do a ramp test.