Am I working out too hard?

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2005-06-07 9:04 PM

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Subject: Am I working out too hard?
For a run I have used the 30 minute time trial protocol of 10 minute warm up and then my average heart rate for the next 20 minutes. I also took my average heart rate over my 5K this weekend. The TT I got an average heart rate of 184 and for the 5K I got an average heart rate of 183. Using the TTB this results in zones of:
Z1 122-156
Z2 157-167
Z3 168-176
Z4 177-183
z5a 184-187
Z5b 188-195
Z5c 196-204

So then for basic endurance workouts staying from 157-167, and for tempo workouts 168-176. Do these zones seem too high for endurance training? Until I get a bike TT in is it acceptable to subtract 5 from my run numbers?

2005-06-08 7:41 AM
in reply to: #170780

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Subject: RE: Am I working out too hard?

At first glance, your z1 seems quite large but if you're using TTB then go ahead and follow it as you like.

Regarding the bike.  Subtracting 5 would not be a good idea unless you feel your biking and running fitness is equal, even then I would suggest subtracting 10bpm.

Using myself as an example.  My lactate threshold testing for the run and bike earlier this year showed that I had no decrease in LT for the run but a dramatic LT decrease for the bike...meaning my cycling fitness dropped off more than my running fitness.

My run z1 earlier this year was 131-140bpm while my bike z1 was 116-121bpm.

2005-06-08 9:53 AM
in reply to: #170891

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Subject: RE: Am I working out too hard?
I suggest subtracting 5 bpm from zone 4 and 10 bpm from zone 2. I have performed thousands of tests of aerobic threshold, lactate threshold, and VO2 max and there is almost always a much greater difference at aerobic threshold than at lactate threshold. Ken
2005-06-08 10:54 AM
in reply to: #170780


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Subject: RE: Am I working out too hard?
actually, the test is supposed to be a 10 minute warm-up, then a 30 minute time trial, taking the average HR for the last 20 minutes of the 30 minute time trial. perhaps you need to re-test.


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