If your threshold HR is 160, as determined by a one hour test all out and 160 being the average for the last 30 minutes, what would be a HR range for a dead flat Ironman. First time not using power, have ridden 4:53 to 5 hours in the past.
I am only asking about the bike portion.
I love all the slowtwitchers, but only respond if you have experience with this HR question.
hese answers are sport specific, assuming you did this test in running.
Answer 1 - 135 bpm - 25 bpm less than what I would call zone 5
Answer 2 - look at your average hr for a recent olympic triathlon and another one for half iron. The difference between olympic and sprint use the same difference for iron and half iron.
Example, olympic distance race, you averaged 165, half iron you averaged 158. So the difference was 7 bpm. You subtract the samre 7 bpm from the half iron average of 158 and go with 151 bpm.
Hopefully answers 1 and 2 have some resemblance to each other.
Answer 3 - use those estimates in race simulations and make sure you can run well after a ong ride using those hr estimates. And also that your food will go down at that effort as well.
80-86 percent of THR
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My 1 hour test - last 30 minutes would be about 170.
My last IM was paced conservatively at about 130 (5:50). First half was often in low 120s - second half more like 130-135. I paced very evenly and felt great the whole time. I wasn’t super fit and went slow though my TSS was about 280.
I’d be ok with 80%. Higher than that seems too high…and I’d like to start closer to 75% after heart rate settles after swim. I’d cap somewhere in the 80-85% range depending on speed.
I use power though and just watch heart rate. Heart rate does weird things. Power and RPE trumps it. I’ll feel good - power in line and my heart rate will occasionally jump. I cut back a bit/relax and it’ll usually settle back down.
Oly heart rates would be close to 170 also. Half IM would be 150. IM about 130 so that rule held for me…
Dave
For me in a hot weather race, it was 93% for the bike and 96% for the run.
For me in a hot weather race, it was 93% for the bike and 96% for the run.
^^^This. I’ll try and find the study, but it showed that pro’s race right about 80% max HR for an Ironman. Given that LT typically hits around 85%, They are about 5% below LT. So to be a hair lower than that would be not quite as aggressive as a pro, but still right in line. So 160 - 6-7%= 148-150.
It’s a trick question.
In every race I’ve done my HR is completely decoupled form RPE and power output. So it was useless on the bike for pacing. I got to look at the race file for a pro and it was the same. His HR was pretty much a long slow descent from T1 unitl mile 80 or so then it finally started to climb back up a little.
Training, it’s 75-90% depending on conditions.
If temp is above 85 degrees you can add 0-6 beats but only if you feel comfortable.
It’s a trick question.
In every race I’ve done my HR is completely decoupled form RPE and power output. So it was useless on the bike for pacing. I got to look at the race file for a pro and it was the same. His HR was pretty much a long slow descent from T1 unitl mile 80 or so then it finally started to climb back up a little.
Training, it’s 75-90% depending on conditions.
power is a performance measure, just like pace. For them to decouple would be completely normal. RPE is a measure of feelings, so I won’t even go there. HR is a measure of stress on the body, and while there are a number a variables to move it around like dehyrdation, it gives a good indication of the stress you’re under relative to LT.
threshold heart rate of 160, I would keep it at a range of 128-136, probably closer to the 136 if temps go above 85 degrees go up to 142.