HR-Zone Questions

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2005-01-12 2:15 PM

Veteran
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Muncie, Indiana
Subject: HR-Zone Questions
Okay so I took a little fitness test and have determines what my max HR is. (198) Thought I might die, but 198 it is. So I am wondering at what Heart Rate should I be training? What exactly are my zones?

Thank you in advance for your BT wisdom. This site is the best training tool out there.

2005-01-12 2:51 PM
in reply to: #102593

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Media, PA
Subject: RE: HR-Zone Questions

Now that almost died, you have more work to do!  Unfortunately, I have learned that maxHR is not considered a very good tool for figuring out your training zones.  You want to try to establish your LTHR, or your HR at your lactate threshold.  There are some discussions on how to do this (usually involves a 30-60 time trial for running or racing a 10k) in the forums.  I used a protocol from Friel's TTB where you increase speed on a treadmill every minute on my first stab at this last weekend, but I think a longer interval or the time trial will be better.  Try a search for "lactate threshold".

Also, see the thread on Brian's 5k today where he talks about this (and the fact that he doesn't even know his maxHR).

2005-01-12 3:01 PM
in reply to: #102593

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Expert
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Subject: RE: HR-Zone Questions
What test was used? I was trained with a mathmatical approach...which would make you about 22???

Recommended training zones would actually differ depending on fitness level as opposed to a straight number/percentage.

Edited by desertsix 2005-01-12 3:03 PM
2005-01-12 3:13 PM
in reply to: #102593

Veteran
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Muncie, Indiana
Subject: RE: HR-Zone Questions
I am 25, I used a tred mill test. I found the parameters for the test in a magazine, possibly Runners World.
2005-01-12 3:15 PM
in reply to: #102593

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Subject: RE: HR-Zone Questions

Generally, it can be agreed that for base training, you'll want to stay in your aerobic zone, training your body to burn fat. Where you might find a wide difference of opinion is how you arrive at that number. Here is a link that explains a couple of methods you can do at home. Good luck.

http://www.iherve.com/fitness/HRs_calculations.html

Sorry, I lied. The link is not a complete do-it-yourself kind of place. But it's still interesting.



Edited by triman50 2005-01-12 3:17 PM

2005-01-12 3:27 PM
in reply to: #102593

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Subject: RE: HR-Zone Questions

I should have also said that I started with maxHR too (and not even a tested max).  I found a program here which calculates zones under a few different formulas and used them to take a stab at my zones. After my test last weekend, I think my zones were a bit low--though not by a lot.  And from what I have read on the subject, it is probably a bit better to err on the conservative side most of the time--especially as a beginner.

Hope that helps.

2005-01-12 3:29 PM
in reply to: #102593

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Elite
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Armpit of Ontario
Subject: RE: HR-Zone Questions
I found these BT articles helpful:

http://www.beginnertriathlete.com/cms/index.asp?catid=54

There's two articles; part I and part II



2005-01-12 5:49 PM
in reply to: #102593

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Elite
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Subject: RE: HR-Zone Questions
Disclaimer: This is my opinion.

Whatever you do, do not use your max HR in any calculation when figuring out your training zones unless the calculation incorporates your resting heart rate.

Why?

Because as you become more fit your max HR won't change much, but your training zones will. That's why it's important that if you end up simply using a formula (god forbid), at least you theoretically will be compensating for your improved fitness.

How then do you know what your changed/changing training zones are throughout the season?

By identifying your bike, swim and run LT heart rates and calculating your zones from that number throughout the season.

The reason that identifying your LT and using that as a basis for figuring out your trng HR zones is because as you become more and more fit your resting HR gets lower while you LT HR gets higher until a point where your resting HR changes much less compared to your increase in LTHR.

Why is there not 1 agreed upon answer?

Let me give you an example of what I disagree with. If you use the formula found here:

http://www.beginnertriathlete.com/cms/article-detail.asp?articleid=...

It would tell you that if you have a max hr of 186 and a resting hr of 44 your trng heart rate @ 75% would be 151. Now let's use the same formula for that person but when they become extremely fit. While their max HR would not have changed their resting HR would be, say 30bpm for example. So using that formula it would say the the trng heart rate @ 75% would now be 147.

This would be an incorrect estimation of their correct trng HR because since they have become more fit and their RHR has dropped to 30 (assuming they have been doing correct trng to get fit of course) their LT would now be HIGHER not LOWER as the formula would lead you to believe.

Consequently, all of their trng HR zones would have shifted UP and not DOWN.

IMHO.





Edited by Steve- 2005-01-12 5:57 PM
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