I’m trying to get a little more ‘scientific’ with my workouts specifically with heart rate zones. I’ve been coming across conflicting info on how zones are established. So far Ive seen it determined by % max hr, %heart rate reserve, and lactic threshhold. Which method is the best to go by? FWIW my RHR is 47, max is 200 and LT is 186. Thanks for the input
As the sole and leading member of the Polar Goon Squad I say go to the Polar website. Great info there.
Do some light reading:
http://content.bandzoogle.com/users/cippianhotmail/files/Want_Speed_Slow_Down_2007.pdf
Dr. Phil Maffetone is a very well respected expert. He’s also written a book.
Some medium reading (search on Amazon):
“Heart Monitor Training for the Compleat Idiot” - note the spelling is wrong in the title. This is an easy read and I used it train for my Boston qualifier.
Some dense reading:
Total HR Training by Joe Friel. This is so detailed that though I own it, I’ve never made it through. Short of lab testing, this book will give you the most accurate read on your zones and how to determine them.
determined by % max hr, %heart rate reserve, and lactic threshhold. Which method is the best to go by?
In my case if I calculate zones using any of these they all come out roughly the same (within 2-4 BPM).
“Heart Monitor Training for the Compleat Idiot” - note the spelling is wrong in the title. This is an easy read and I used it train for my Boston qualifier.
Note - the spelling is not wrong in the title. It basically means hrm training for the highly accomplished idiot.
To the op - how was your max established? And why do you want to use a poor training metric anyway?
John
Most of the time the max heart rate based zones are based off averages, i.e. if your max is X bpm, your threshold heart rate is Y % of X. I’d measure the number that matters the most – your threshold – and base zones off that. And by measure, I mean actually test it for yourself with the realization that indoors versus outside matters and that heart rate zones are sports specific as well.
“Heart Monitor Training for the Compleat Idiot” - note the spelling is wrong in the title. This is an easy read and I used it train for my Boston qualifier.
Note - the spelling is not wrong in the title. It basically means hrm training for the highly accomplished idiot.
I stand corrected. Regardless, a good read.
To:…And why do you want to use a poor training metric anyway?
If you are taliking a power meter, well $50 compared to $800. But then what about the run?..If talking RPE, no arguement here…but in absence of a power meter, what do you suggest?
Max was established through hill repeats. I’ve seen it up to 203 before suring sprint finishes but 200 is all Ive been able to hit in training for both bike and run. I want to work with HR because power is way out of my price range for now, and running on RPE for years has pretty much left running stale. This whole confusion started when I did a z2 run based off of zones established in Joe Friel’s book, and then when the numbers were downloaded to garmin connect, it said I was in z1, and what I thought was z3 was actually my z2…
To:…And why do you want to use a poor training metric anyway?
If you are taliking a power meter, well $50 compared to $800. But then what about the run?..If talking RPE, no arguement here…but in absence of a power meter, what do you suggest?[/quote
On reasonably flat courses, running pace is a reasonable proxy for power on the bike. On less than flat course there is software available to compensate.
Hugh
Max was established through hill repeats. I’ve seen it up to 203 before suring sprint finishes but 200 is all Ive been able to hit in training for both bike and run. I want to work with HR because power is way out of my price range for now, and running on RPE for years has pretty much left running stale. This whole confusion started when I did a z2 run based off of zones established in Joe Friel’s book, and then when the numbers were downloaded to garmin connect, it said I was in z1, and what I thought was z3 was actually my z2…
Since you are talking about RUNNING, I would go with pace zones, not HR (a-la Jack Daniels and his VDOT). Adjusting for terrain can be tricky, but its worth it. Check out “the runners edge” by Steve McGregor and Matt Fitzgerald. Steve has figured out how to create runners version of power zones for pace. Very neat tool.
Sounds like you just need to adjust you zone settings in your Garmin Training Center software under User>Profile so they match what your Friel zones are from your reading.
Save your nickles and dimes and get a power meter for your bike, Heart rate training on the bike is so 2008.
Dave
Already saving 'em in my secret squirrel bank account…hopefully a year or so from now the wifey doesnt notice my new pedals!
Dr. Phil Maffetone is a very well respected expert. He’s also written a book.
LOL… you cannot be serious, man!
Dr. Phil Maffetone is a very well respected expert. He’s also written a book.
LOL… you cannot be serious, man!
Yeah, I guess he’s not that respected. After all, Mark Allen credits part of his success to what he learned from him, but who’s that guy anyway.
So when did Mark Allen start using Maffetone’s methods?
Was it at the beginning of his racing career?
jaretj
Is Maffetone actually some sort of musical group from the 50s? Billy Smith and the Maffetones! Tonight at the Holiday Inn lounge!
Max was established through hill repeats. I’ve seen it up to 203 before suring sprint finishes but 200 is all Ive been able to hit in training for both bike and run.‘’
IF you saw 203 and you are not 15 years older now, then it is at least 203. My guess is that it is really between 205 and 210 though. Hill repeats are good to get a very high rate, but a max test is usually just a tiny bit harder. If i were you, i would base my zones off of 205 max HR. If you see 200 on the bike and runs, it is most likely not your max.