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Runing within your target heart rate zone
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 2009-12-12 4:20 PM |
New user  25 |  Subject: Runing within your target heart rate zoneI have completed 2 sprint triathlons and noticed that my run split times are always in the bottom of my age group (43 yrs old). I always train within my target zone of 131 to 141 however, when I stay within this zone I feel like I am running so slow its almost like speed walking. However, when I speed up to what I feel is a normal running pace my target zone goes up to 155 to 158. I am confused on how to increase my run times while staying within my target heart rate zone, because right now it is impossible for me to train with any speed without my heart rate going above 141. Any suggestions please...... |
| 2009-12-12 4:36 PM in reply to: #2555844 |
Champion 7595    Columbia, South Carolina | Subject: RE: Runing within your target heart rate zone Welcome! What do you mean by 'target zone'? How have you determined what your HR ought to be while running? Edited by Experior 2009-12-12 4:55 PM |
| 2009-12-12 5:14 PM in reply to: #2555860 |
New user 25 | Subject: RE: Runing within your target heart rate zone Yes! 141 is 70% of my maxium heart rate. Should I be training at 80%? |
| 2009-12-12 5:27 PM in reply to: #2555844 |
Elite 5316 Alturas, California | Subject: RE: Runing within your target heart rate zone Alright, so 201 is really high for a max HR, so I am not sure that you have calculated it correctly. If your max HR is that high, then you need to establish workout zones. I would immagine that running 158 would still be within zone 1-2 for you and good for your slow long runs. If you are doing any kind of intervals you would be going up into the upper 170's to upper 190's. Again, this seems realy high. |
| 2009-12-12 5:36 PM in reply to: #2555889 |
New user 25 | Subject: RE: Runing within your target heart rate zone Thank you very much for the great advice. I used the following calculation for HR Zone. 180 minus my age 43 yrs = 137 I am fairly fit so I added 4 beats to make it 141. Does that sound about right you? Cheers, ~Parris |
| 2009-12-12 5:46 PM in reply to: #2555844 |
Elite 5316 Alturas, California | Subject: RE: Runing within your target heart rate zone Here is the BT article proceedure for establishing HR zones for the run. Determining Run Training Zones In running we want to know our heart rate training zones as well. To make this as easy as possible, we will use a standard 30 minute TT. From this TT we will be able to determine the correct training zones. This is best if done on a flat uninterrupted path or trail. Run test protocol: After a 15 minute warm-up of easy running, finish with a few quick 20 seconds bursts to get your heart rate in the correct training zone.
15 minutes easy cool down.
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| 2009-12-12 5:51 PM in reply to: #2555893 |
Expert 1099 Bedford, NH | Subject: RE: Runing within your target heart rate zone Hi Parris, It looks like your calculator was off or you were doing something wrong or its safe for you to push a little harder. Please try using this calculator. I just used, did your age of 43 at 70% and got 97 to 150. With that said and considering you say your in good shape, you should be able to go up in the 140-150 range without a problem. Here is the link: http://www.active.com/fitness/calculators/heartrate/# |
| 2009-12-12 6:24 PM in reply to: #2555893 |
Cycling Guru 15134 Fulton, MD | Subject: RE: Runing within your target heart rate zone parrislv - 2009-12-12 6:36 PM Thank you very much for the great advice. I used the following calculation for HR Zone. 180 minus my age 43 yrs = 137 I am fairly fit so I added 4 beats to make it 141. Does that sound about right you? Cheers, ~Parris No. |
| 2009-12-12 7:33 PM in reply to: #2555844 |
Champion 7595 Columbia, South Carolina | Subject: RE: Runing within your target heart rate zone Maximum HR is generally considered to be an inaccurate basis upon which to determine training zones. This article http://www.beginnertriathlete.com/cms/article-detail.asp?articleid=633 will explain in detail what others are referring to here. It spells out a protocol for determining your LTHR, which is widely considered a better basis upon which to determine HR zones. There are other ways, including pace (McMillan's running calculator is often mentioned in this context) and RPE. If you are set on using HR, then I'd suggest you first look at the article referenced above and also read through this classic BT thread: http://www.beginnertriathlete.com/discussion/forums/thread-view.asp?tid=25733&start=1 Be prepared for a journey -- learning to train by HR is interesting and useful, IMO, but takes work and thought. |
| 2009-12-12 7:51 PM in reply to: #2555844 |
Coach 9167 Stairway to Seven | Subject: RE: Runing within your target heart rate zone The 220-age forumula, or any other statistically based formula, is not the best way to determinte your training zones, in fact, it's a horrible way, and it does nto work for the majority of people which causes then to train in improper zones which will limite your training effect either way (either training too hard or too easily) Here is an article I wrote explaining why: http://www.steelcityendurance.com/general/maximum-heart-rate-formul... The best way is to training by calculating your personal training zones based on a field test, or simply training by perceived exertion for awhile. Here is a protocol I frequently use instead of the 30 minjute protocol. It's a 20 minute protocol and I use 95% of the 20 minute HR average. Both are just estimates and repeated testing and training at derived zones will help you refine your own HR zones. http://www.steelcityendurance.com/testing/running-threshold-field-t... Edited by AdventureBear 2009-12-12 8:20 PM |
| 2009-12-13 1:40 AM in reply to: #2555844 |
Extreme Veteran 644 Anaheim | Subject: RE: Runing within your target heart rate zone Beyond learning what your zones are, its okay to run harder if you feel like its too easy. Especially during a sprint! |
| 2009-12-13 8:08 AM in reply to: #2556006 |
Master 2504 Southwest Iowa | Subject: RE: Runing within your target heart rate zone AdventureBear - 2009-12-12 7:51 PM It's a 20 minute protocol and I use 95% of the 20 minute HR average. Both are just estimates and repeated testing and training at derived zones will help you refine your own HR zones. http://www.steelcityendurance.com/testing/running-threshold-field-t... /> OK, I read your article. So I am still overweight and running in NOT my thing. I can swim 2 miles and I can bike for 100 miles, but running has never been my thing. I don't know that I could run as hard as possible for 20 minutes after doing the warm up. No, I am not an ironman, but it is goal that is two years away, so I need to get running and make it a better training priority. Can I do something similar on my bicycle on the rollers, because of the ice and snow on the roads running and biking is not an option right now. I will run outside, but only if the temperatures are a little warmer, currently our roads are not the greatest, but the low temperatures are what are really keeping me from running. |
| 2009-12-13 8:21 AM in reply to: #2556260 |
| Lafayette, CO | Subject: RE: Runing within your target heart rate zone flip18436572 - 2009-12-13 7:08 AM AdventureBear - 2009-12-12 7:51 PM It's a 20 minute protocol and I use 95% of the 20 minute HR average. Both are just estimates and repeated testing and training at derived zones will help you refine your own HR zones. http://www.steelcityendurance.com/testing/running-threshold-field-t... /> OK, I read your article. So I am still overweight and running in NOT my thing. I can swim 2 miles and I can bike for 100 miles, but running has never been my thing. I don't know that I could run as hard as possible for 20 minutes after doing the warm up. No, I am not an ironman, but it is goal that is two years away, so I need to get running and make it a better training priority. Can I do something similar on my bicycle on the rollers, because of the ice and snow on the roads running and biking is not an option right now. I will run outside, but only if the temperatures are a little warmer, currently our roads are not the greatest, but the low temperatures are what are really keeping me from running. When they say run as hard as possible for 20 minutes, that's as hard as YOU can hold for 20 minutes, not an all out sprint for 20 minutes. As far as doing something on the bike, you actually should to determine your bike HR zones (if you're training by HR) but those are specific to the bike. |
| 2009-12-13 11:10 AM in reply to: #2555844 |
Master 2504 Southwest Iowa | Subject: RE: Runing within your target heart rate zone Is the bike HR zones different from the run heart rate zones? Can I do the testing the same or similar? |
| 2009-12-13 11:54 AM in reply to: #2556385 |
Champion 7595 Columbia, South Carolina | Subject: RE: Runing within your target heart rate zone flip18436572 - 2009-12-13 12:10 PM Is the bike HR zones different from the run heart rate zones? Can I do the testing the same or similar? Yes, they generally differ. The article that I linked to above has a protocol for the run and the bike. You should test each separately. Generally (but don't assume this!) bike LTHR will be slightly lower (maybe 5-10 bpm) than run LTHR. |
| 2009-12-13 5:00 PM in reply to: #2555898 |
New user 25 | Subject: RE: Runing within your target heart rate zone Thank you very much for the great info. This will be a big help in my training. |
| 2009-12-13 5:01 PM in reply to: #2556006 |
New user 25 | Subject: RE: Runing within your target heart rate zone Thanks for forwarding the article. This is a big help. |
| 2009-12-13 11:39 PM in reply to: #2555844 |
Coach 9167 Stairway to Seven | Subject: RE: Runing within your target heart rate zone Test run and bike separately. Protocol is the same, HR calculatoins are the same. If you can't do a 20 minute run test, then just run by RPE. "Endurance" or Zone 2 would be any effort at which you can still hold a conversatoin. Also called 'coversational pace'. This is totally legitimate and is a reflection of your ventilatory exchange rate, which responds to how hard you are working out. Most people in your situation (overwieght, new to running, etc) are not advised to workout above Zone 2 anyway, so if you feel like you can't do it then just walk or jog at your conversaiotnla pace. Howeve,r don't assume that you "can't" do it just because you are not a runner. you can walk for 20 minutes, right? you can walk briskly for 20 minutes right? Probably jog for 20 minutes? (maybe). Assuming you can do this there is a pace, that is YOUR pace, at which you are going as fast as YOU can for 20 (or 30 minute depending on your protocol) duration. But given your current status as you stated, overweight and mostly cycling and swimming, it'd probably be best for you to focus on weight loss, do walking or water jogging for running fitness without risking injury or emotional burnout towards running. |
| 2009-12-14 6:45 AM in reply to: #2555844 |
Master 2504 Southwest Iowa | Subject: RE: Runing within your target heart rate zone I can run for 30 minutes, and I have that information from my Garmin. Currently I can't run out side as our snow and now ICE, have made it really unsafe to run outside, and I am not getting time to run on a treadmill. I can use the information from my Garmin and my runs from a few weeks ago to track and set it up. The temps for the next few days is 20 below zero wind chills, so I will probably swim and bike. Thanks for the information. I have moved some of that information into a word document, so I can print it out and have it available. |
| 2009-12-14 6:51 AM in reply to: #2555844 |
Runner | Subject: RE: Runing within your target heart rate zone Or, you know, you could just not use an HRM. |
| 2009-12-14 7:26 AM in reply to: #2557074 |
Master 2504 Southwest Iowa | Subject: RE: Runing within your target heart rate zone Scout7 - 2009-12-14 6:51 AM Or, you know, you could just not use an HRM. I can do that, but I also want my information about what I am doing tracked and Garmin Forerunner 305 that I have does that well. It also has a heart rate monitor, so I use it. I understand that we can also do everything like we did 20 years ago or more. But, the use of technology is also a good thing. |
| 2009-12-14 7:57 AM in reply to: #2557105 |
Runner | Subject: RE: Runing within your target heart rate zone flip18436572 - 2009-12-14 8:26 AM Scout7 - 2009-12-14 6:51 AM Or, you know, you could just not use an HRM. I can do that, but I also want my information about what I am doing tracked and Garmin Forerunner 305 that I have does that well. It also has a heart rate monitor, so I use it. I understand that we can also do everything like we did 20 years ago or more. But, the use of technology is also a good thing. Depends on how you use it. Using an HRM doesn't make training any more or less effective than not using it. You still have to understand the what and why, regardless of the system. And there are times where it may not be useful to use an HRM. So I see an advantage to providing and exploring other options, especially when people are struggling with the use, and usefulness, of technology. |
| 2009-12-14 8:18 AM in reply to: #2557139 |
Champion 7595 Columbia, South Carolina | Subject: RE: Runing within your target heart rate zone Scout7 - 2009-12-14 8:57 AM Depends on how you use it. Using an HRM doesn't make training any more or less effective than not using it. You still have to understand the what and why, regardless of the system. And there are times where it may not be useful to use an HRM. So I see an advantage to providing and exploring other options, especially when people are struggling with the use, and usefulness, of technology. I use a HRM. I also agree with all of the above. For me, the HRM is an effective lens through which I am able to focus on how I'm training and how I'm reacting to training. There are other lenses, just as good. Don't mistake the lens for the target, or assume that newer is better. Just my 2c. Edited by Experior 2009-12-14 8:19 AM |
| 2009-12-14 5:23 PM in reply to: #2557068 |
Coach 9167 Stairway to Seven | Subject: RE: Runing within your target heart rate zone flip18436572 - 2009-12-14 5:45 AM I can run for 30 minutes, and I have that information from my Garmin. Currently I can't run out side as our snow and now ICE, have made it really unsafe to run outside, and I am not getting time to run on a treadmill. I can use the information from my Garmin and my runs from a few weeks ago to track and set it up. The temps for the next few days is 20 below zero wind chills, so I will probably swim and bike. Thanks for the information. I have moved some of that information into a word document, so I can print it out and have it available. I'm afraid your missing some important pieces...you can't just take any 30 minutes of running to set up your zones. If you are going to do a test, you need to do it properly...if it is inconvenient to set up a test right now due to icy road conditions or what not, then don't worry about training by HR right now. My point in asking if you could run for 30 minutes was to address the concern that you would be unable to do a 30 minute runnign test. There IS A PACE at which you can run all out for 30 minutes, it exists. It may or may not be a smart idea to do it based on your current fitness level with regards to potential for injury, but if you are regularly doing 30 minute runs in training, there is no reason not to do the test. Or I could be mixing up 2 different people's posts and questions here, lol.  |
| 2009-12-14 5:47 PM in reply to: #2558610 |
Champion 9600 Fountain Hills, AZ | Subject: RE: Runing within your target heart rate zone AdventureBear - 2009-12-14 5:23 PM I'm afraid your missing some important pieces...you can't just take any 30 minutes of running to set up your zones. If you are going to do a test, you need to do it properly...if it is inconvenient to set up a test right now due to icy road conditions or what not, then don't worry about training by HR right now. ..or get a metabolic tests done like LT or VO2 if it's available locally and you don't mind spending some $. |
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