do you(or your coach) base your training zones on your max heartrate or your anaerobic threshold?
effort at a given heart rate.
anaerobic threshold, or CP30
.
1hr TT power.
does it really have to be that scientific. surely perceived effort at given heart rate is a good indicator of how hard you are going.
30 min TT test for bike and run. I believe some people call it lactate threshold.
Swim is 1000yd TT to get T-pace (average 100yds pace)
jaretj
max hr.
My Clients do a quarterly ramp test on the Computrainer, and a 30min TT every six weeks. Over 50% are using wattage on the bike, which is much preferred.
HR zones are determined initally by the ramp test, modified after the 1st TT, further refined from race/training downloads, and kept current by the 30min TT’s.
Wattage zones are determined the same way.
To answer Fulla, most riders discover, when they begin training with a power measuring device, that PE (perceived exertion) is incredibly innacurate. This really isn’t a big surprise; what is (a big surprise) is how much HR can be an indeterminate measure of actual performance.
For example:
I was reviewing a rider’s HR/power file last night. He was doing “Tempo” intervals (just sub-threshold efforts at 60-80 rpm.) HR zone for this workout would be 156-164 bpm, typically. Wattage target is 250 watts.
Actual HR at an average output of 250 watts varied from 140-170, steadily around 170 during the second half of the excercise, lower at the beginning of the excercise, with a full 5 minutes necessary to ramp up to the target HR zone. Wattage was constant, +/- 10 watts.
PE was somewhere else entirely.
I use lactate threshold. For my running threshold I do a graded test on a tread mill every 2 months.
We use AT detected via our metabolic cart
.
Hey Matt, did my Director of Performance Technologies email you yet?
Hi Jason,
Got it - I just checked that email for the first time in a couple of days. Reply off to him in a few…
Thanks,
MH
AT based on Friel’s 30 minute TT estimation method. BTW, that usually gives you a higher predicted AT than using a ramp test on a Computrainer— Mine tests 10 BPM higher outside than inside on a trainer and all of the riders I’ve coached show a similar trend.
-Marc
I have no freakin’ idea, but my z1 is WAY TOO LOW - hear that SAC? I just did a z1 “run” this evening and ended up walking most of the damn time. Every time I ran more than 30 steps my damn HRM would go off.
It sucked.
Let me run @ 172-188 goddammit! 