Max HR vs LTHR training zones

Triathlon Forum
1

I’m relatively new to triathlons and heart rate training, but have been doing my best to understand both understand the difference between max HR and LTHR. Most of the training plans I’ve seen define the heart rate training zones in percentages of max HR, however, most of the literature on heart rate zone training speaks in percentages of LTHR. How do I navigate between the two? My max HR is 186 and my LTHR is 168 (run). If I apply my LTHR zones to the maxHR training plan, it looks like I may be training harder than the plan programs.

Any assistance would be greatly appreciated.

2

How, exactly, did you determine your max HR?

3

You can get a decent approximation of your LTHR by doing a 10k race and using your average heart rate from it, then subtracting a few beats.

Or using some protocol like this here:
http://www.joefrielsblog.com/2010/05/quick-guide-to-training-with-heart-rate-power-and-pace.html

4

I meant 176, not 186. I averaged my max HR from my last six 400 and 800 sprint workouts (the highest of the 6 was 181).

5

I used the 30 min run test. Avg hr for the last 20 mins was 168, pace 8:01.

6

Stick with LTHR
.

7

+1 LTHR.

For me, training ranges based on MaxHR make no sense.

8

I’m relatively new to triathlons and heart rate training, but have been doing my best to understand both understand the difference between max HR and LTHR. Most of the training plans I’ve seen define the heart rate training zones in percentages of max HR, however, most of the literature on heart rate zone training speaks in percentages of LTHR. How do I navigate between the two? My max HR is 186 and my LTHR is 168 (run). If I apply my LTHR zones to the maxHR training plan, it looks like I may be training harder than the plan programs.

Any assistance would be greatly appreciated.
I meant 176, not 186. I averaged my max HR from my last six 400 and 800 sprint workouts (the highest of the 6 was 181).
1st, see if you can find a training plan that uses LTHR. They’re are several beginner and intermediate plans on the other site (beginnertriathlete) written by coach Ricci that use LTHR.

2nd, Max HR as found on a progressive treadmill test would be the highest found not an average of some sorts. The 181 may be more indicative of your “max” but again, unless the zone calculations just happen to line up for you it’s not a good methodology to use, stick with the LTHR. My LTHR is 175, my “max” HR in a 5k was 188, it was the one 5k race where I went out way too fast and somehow hung on until the end, I really thought I was going to die at the finish!

9

I’m relatively new to triathlons and heart rate training, but have been doing my best to understand both understand the difference between max HR and LTHR. Most of the training plans I’ve seen define the heart rate training zones in percentages of max HR, however, most of the literature on heart rate zone training speaks in percentages of LTHR. How do I navigate between the two? My max HR is 186 and my LTHR is 168 (run). If I apply my LTHR zones to the maxHR training plan, it looks like I may be training harder than the plan programs.

Any assistance would be greatly appreciated.

Actually, using maximum heart rate is fine if you have a legitimate max heart rate estimate. Most people are under the assumption that training zones are like stove pipe physiological zones, with unique adaptations in each zone. That is NOT the case. There is much blending and overlap from one zone to another. The whole idea is to just get in the ballpark. Greater percision is mostly an mathematical construct and does little to improve results. LTHR is fine also. However, there is much variability in what people consider LTHR, so it can be problematic. If you are using a Friel training plan, go with Friel’s LTHR. If you are using a Gordo Byrn plan, use Gordo’s LTHR etc… I have plotted Friel zones and max HR zones for quite a few people. They end up being quite different in some cases. Don’t try to go between the two. Stick with the one that your training plan uses.