Treshold and zones

Triathlon Forum
1

Hi

If you are using heartrate zones in your training, how have you done the setup of zone 1-5 (or more)?
Especially, how is your thinking with Zone4. Do you feel that An-aerobic threshold is between zone4 and zone5? Or do you think threshold is within zone4? Or does zone4 start from treshold?

I’m looking for most common practice… it seems that there are several ways that people are using this…

Thanks

Janne

2

I pretty much stick with the Joel Friel calculation method for HR zones for both the Bike and Run.

3

In my training Threshold work is done in Zone 4. Tempo runs, any interval work where the intervals last longer than 5 minutes. Faster interval work is done in Zone 5. For most of us that is 1000m repeats or less. really

4

When I use HR in the off season I use three zones, an easy zone, mid-zone that I avoid and a hard/red zone that I use as my short up to 4mins. I always thought range within the 5 zones was too tight.

5

So after current LTHR test, my HR & pace zone don’t match–not even close. i used TP and joe friel’s calcuations. so should i train by HR or by pace? simply concerned about running …

6

My suggestion would be to use HR for your easy day to keep it easy, use pace zones for your structured interval key sessions. Can’t go hard if your easy days aren’t EASY.

7

My suggestion would be to use HR for your easy day to keep it easy, use pace zones for your structured interval key sessions. Can’t go hard if your easy days aren’t EASY.

This works well. Especially in the heat, where slowing down a bit is a good idea. Easy running is about time on feet.

8

I agree. That’s why I’m a little confused. If I go my HR my pace is about 30-40 seconds faster than if I ran by the pace zones. It almost feels too hard.

9

Another things with heart rate training is that depending on how you trained before you may get a different result. Most people run too hard all the time, and heart rate training is useful in slowing them down. Some people though seem to actually already go quite easy and heart rate training can be used to let you know that it isn’t a bad idea to pick it up a little. A lot will come down to an individuals tolerance levels. Of course method of finding heart rate zones could give erroneous results as well.

Perhaps try upping the pace just a little bit for now and see how that works. Meet things half way. Also pay attention to cardiac drift. See if you can hold a steady heart rate at a higher pace. It may just be that your heart rate is also slow to respond to stimulus.

10

Thanks!! I think your last comment is spot on. It takes about 3 miles or so before my HR stays comfortably in my zone without me having to exert too much energy for a z2 run.

I did Friel’s LTHR Twice within a month a got the same result so I’m pretty confident my zones are accurate.