General Discussion Triathlon Talk » Heart Rate Training Question Rss Feed  
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2013-11-06 12:22 PM

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Green Bay, WI
Subject: Heart Rate Training Question
Sorry this is a long drawn out question......but I'm trying to better understand heart rate training zones. Any help would be appreciated.

I'm 40 years old, 5'11" and 225 lbs. Over the last year I have lost about 70 lbs training and have done a couple of Sprint Triathlons and a Duathlon. Up until a couple weeks ago my training regimen was typically running 3 miles x 3 times a week and 2-3 bike workouts between 15-30 miles. However an attempt to better improve my core, 3 weeks ago I started Insanity workouts and pretty much quit biking and slowed my running given the weather here in WI and that InSanity is 40 minutes 6 x's per week..

A couple weeks ago, I bought a Heart Rate monitor and I'm trying to get an accurate account of what my Heart rate training zones should be and how those zones would match up with the training plans on BT. I'm wondering if anyone has any guidance. According to Wahoo Fitness App that works with my Heart Rate Monitor. Here's where my zones are set to(I believe solely based on my age).

Warm Up- 108
Fat Burning- 108-125
Aerobic- 125-138
Anaerobic 138-158
Speed/Power Over 158

In working out it seams that I Peak out around 175 and will consistently be in the 160's for workouts. Given that its' intense interval training I'm thinking that's pretty normal. I've attached a graph from training peaks that shows heart rate data. Insanity typically consists of a 10 minute aerobic workout, 6 minutes of stretching, 20 Minutes of Interval Training, and 5 minute cool down stretch. That's why the graph look the way it does. I guess at the end of the day what I'm trying to get it is setting more accurate HR zones to be able to follow some of the BT plans for next season.

Thanks!!!

Nussy




(HR.jpg)



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HR.jpg (57KB - 6 downloads)


2013-11-06 1:10 PM
in reply to: 0

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Pro
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Subject: RE: Heart Rate Training Question

It's quite simple for running and biking.  You do the Field Lactate Threshold (LT) tests described in this article, use the BT HR zone calculator for the LT method and you'll have your training zones.  In the article there's a link called Q&A, that's the big BT thread on this subject

http://www.beginnertriathlete.com/cms/article-detail.asp?articleid=633

 Edit: great job on the weight loss btw, keep up the good work!



Edited by Donto 2013-11-06 1:11 PM
2013-11-06 1:33 PM
in reply to: Donto

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Subject: RE: Heart Rate Training Question
Originally posted by Donto

It's quite simple for running and biking.  You do the Field Lactate Threshold (LT) tests described in this article, use the BT HR zone calculator for the LT method and you'll have your training zones.  In the article there's a link called Q&A, that's the big BT thread on this subject

http://www.beginnertriathlete.com/cms/article-detail.asp?articleid=633

 Edit: great job on the weight loss btw, keep up the good work!




Pretty much this. The fitness app is using a protocol that works for a limited swath of population and it deoesn't really apply to insanity.

You cant use your HR for insanity workouts to determine HR zones for aerobic activities like biking and running.

What you CAN do is the field tests linked above to see where you are now, then repeat that est every 4-6-8 weeks

Enjoy Insanity!
2013-11-06 1:39 PM
in reply to: AdventureBear

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Subject: RE: Heart Rate Training Question

HR Monitors have all different kinds of ways to establish zones.  Timex tends to use age and sex and/or Max HR.  Polar uses something a TAD more intuitive, but still not accurate.  I almost ALWAYS have to either set my own zones or manipulate the user profile data to get it figure out the correct zone.  Usually by saying I'm younger than I am or increasing my max HR in input.

Do the LT tests suggested above for hour endurance work, but I would probably go by RPE for the insanity.  That stuff is supposed to be all out, so I would just do that.

2013-11-06 6:13 PM
in reply to: Nussy

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Subject: RE: Heart Rate Training Question
Ok thanks all I will do it off a run/bike via LT
2013-11-06 6:14 PM
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Subject: RE: Heart Rate Training Question



Edited by Nussy 2013-11-06 6:15 PM


2013-11-07 11:54 PM
in reply to: Donto

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Subject: RE: Heart Rate Training Question
Originally posted by Donto

It's quite simple for running and biking.  You do the Field Lactate Threshold (LT) tests described in this article, use the BT HR zone calculator for the LT method and you'll have your training zones.  In the article there's a link called Q&A, that's the big BT thread on this subject

http://www.beginnertriathlete.com/cms/article-detail.asp?articleid=633

 Edit: great job on the weight loss btw, keep up the good work!




I checked out the link and want to do the test, but I don't quite understand what TT means.
The 10 minute warm up seems self explanatory, but what happens after you hit lap on your watch? How hard are you supposed to push?
Sorry for newbie question...
2013-11-08 4:17 AM
in reply to: knuta99

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Subject: RE: Heart Rate Training Question
Originally posted by knuta99

I checked out the link and want to do the test, but I don't quite understand what TT means.
The 10 minute warm up seems self explanatory, but what happens after you hit lap on your watch? How hard are you supposed to push?
Sorry for newbie question...


TT effort is as fast as you can for the full 30 minutes after the warmup. This will generally take some practice to pace well but basically you want to pace as evenly as possible and finish knowing that you don't have anything left to push any harder.

Shane
2013-11-08 6:41 AM
in reply to: gsmacleod

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Subject: RE: Heart Rate Training Question
Ah, thanks for solving that mystery for me Shane!!
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