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Heart rate zones and training
Posted on 2/12/20 at 9:08 pm
Posted on 2/12/20 at 9:08 pm
I got something that has been bugging me for a while
No matter what distance run I go on 2 miles to 5+
My heart rate zone is always in zone 5 for most of it no matter what pace. Even if I finish a long distance slow pace like 10 min miles it’s still zone 5 for most of it.
Yet when I do a CrossFit or conditioning workout that is much more taxing that leaves me exhausted, I’m mostly in zone 3 sometimes jumping into zone 4. If I’m going balls to the wall then I’ll spend most of it in zone 5. Which I barely do since most workouts should be at 80%.
That can’t be normal right?
No matter what distance run I go on 2 miles to 5+
My heart rate zone is always in zone 5 for most of it no matter what pace. Even if I finish a long distance slow pace like 10 min miles it’s still zone 5 for most of it.
Yet when I do a CrossFit or conditioning workout that is much more taxing that leaves me exhausted, I’m mostly in zone 3 sometimes jumping into zone 4. If I’m going balls to the wall then I’ll spend most of it in zone 5. Which I barely do since most workouts should be at 80%.
That can’t be normal right?
This post was edited on 2/12/20 at 9:29 pm
2
Posted on 2/12/20 at 10:06 pm to StraightCashHomey21
It's about the energy systems and how you are training them. From your consistent high intensity workouts your body has become used to using that type of energy system while doing the CrossFit work. You are extremely inefficient with the long distance running, energy system wise.
Some of it is genetics and ratios of the types of muscle fiber you have.
Some of it is genetics and ratios of the types of muscle fiber you have.
Posted on 2/12/20 at 10:13 pm to lsu777
After most the long runs I’m not exhausted though
I’ve read a few things with people saying zones may have to be adjusted because the max HR might actually be higher.
But I got no where around here to vO2 max test
I’ve read a few things with people saying zones may have to be adjusted because the max HR might actually be higher.
But I got no where around here to vO2 max test
Posted on 2/12/20 at 11:09 pm to StraightCashHomey21
This is strange. This is not my experience with running and the heart rate monitor. It takes a while for my heart rate to go above 165 unless running hills. It also drops quickly going downhill or with a brief stop.
Posted on 2/13/20 at 5:02 am to StraightCashHomey21
I think 777 was correct. You may also be getting some errors from your device, but I think it’s likely that you aerobic fitness is much less developed that your anaerobic fitness. 10 minute miles are still pretty fast for someone who does not routinely run 4 miles or more in zones 1-2, especially if you are running miles 1 and 2 at an 8-minute pace.
This post was edited on 2/13/20 at 5:03 am
Posted on 2/13/20 at 8:22 am to StraightCashHomey21
Mine usually does the same for usually the first mile or first 7-8 minutes. I’ll be around 180 and then drop to around 155-165 for the remainder of the run.
I’ve always chalked it up to my body burning off immediate sugars initially (higher octane, higher rate) then going more into a stored fuel source for energy and stabilizing.
I’ve always chalked it up to my body burning off immediate sugars initially (higher octane, higher rate) then going more into a stored fuel source for energy and stabilizing.
Posted on 2/13/20 at 10:24 am to LSU Patrick
My distance runs are basically once a week
Any other running is basically speed work and sprints
So basically I should add another day of distance running to build that base
Any other running is basically speed work and sprints
So basically I should add another day of distance running to build that base
Posted on 2/13/20 at 1:43 pm to StraightCashHomey21
quote:
So basically I should add another day of distance running to build that base
At least. You have to go slow for a while too in order to build your aerobic fitness. That might be 10-11 minutes per mile for a few weeks.
Your aerobic fitness begins to decline after about 72 hours following your last aerobic training session, so you should really run at least 3 days (i.e. M, Th, Su) per week if you want to make progress. You only need to run about 30 minutes to get get a sufficient stimulus, but you can run longer if you like. Just realize that anything after 2-3 miles is going to increase your HR until your aerobic endurance improves.
This post was edited on 2/13/20 at 1:53 pm
Posted on 2/13/20 at 1:52 pm to Shepherd88
quote:
I’ve always chalked it up to my body burning off immediate sugars initially (higher octane, higher rate) then going more into a stored fuel source for energy and stabilizing.
Nah. Your body stores enough carbs to last 2-3 hours. If your HR is that high, it's because you are either running too fast or lack the proper conditioning for distance running. The adaptations needed to stay aerobic for a mile or longer are completely different than those needed for track distances (i.e. 100, 200, 400 meters). The only way to increase aerobic fitness is to train at low to moderate intensities for relatively long periods of time.
This post was edited on 2/13/20 at 1:54 pm
Posted on 2/13/20 at 2:48 pm to LSU Patrick
10 min pace seems so slow to me
I’m back to my old sub 24min 5K time no problem and can knock out a two mile if I’m putting out in 14 mins or less.
Might have to start some two a days with early morning runs then regular training in the afternoon
I’m back to my old sub 24min 5K time no problem and can knock out a two mile if I’m putting out in 14 mins or less.
Might have to start some two a days with early morning runs then regular training in the afternoon
This post was edited on 2/13/20 at 2:49 pm
Posted on 2/13/20 at 7:05 pm to StraightCashHomey21
10 min per mile pace is about average aerobic training pace for a 24 minute 5k.
People frequently run their easy runs too fast which actually slows their aerobic development. Training is most effective when done at a slow pace (aerobic) or a fast pace (anaerobic), but a lot of people spend most of their time in between, which isn’t optimal for developing either.
People frequently run their easy runs too fast which actually slows their aerobic development. Training is most effective when done at a slow pace (aerobic) or a fast pace (anaerobic), but a lot of people spend most of their time in between, which isn’t optimal for developing either.
Posted on 2/14/20 at 7:17 am to StraightCashHomey21
You are running too hard
Posted on 2/17/20 at 10:54 am to LSU Patrick
Thanks for the tips
I will throw in another run day on the mornings i do strength training in the afternoon then go from there.
I will throw in another run day on the mornings i do strength training in the afternoon then go from there.
Posted on 2/17/20 at 11:34 am to StraightCashHomey21
No problem. That extra easy run will make a big difference. 
Posted on 2/22/20 at 6:50 pm to StraightCashHomey21
quote:
My distance runs are basically once a week
Any other running is basically speed work and sprints
So basically I should add another day of distance running to build that base
Two, maybe three, if you're a seven day person.
I was six days, 4 speed, 2 distance.
Posted on 2/29/20 at 5:13 pm to Dandy Lion
So I’ve been doing tempo runs along with my usual speed work
Took the advice I’m running to hard and did a 4 mile today at a basically double time military pace around 12 min mile. Basically I could still hold a conversation and not be out of breath
Post run avg heart rate was 146 so 75% of the run was in zone 3 so that’s progress
Took the advice I’m running to hard and did a 4 mile today at a basically double time military pace around 12 min mile. Basically I could still hold a conversation and not be out of breath
Post run avg heart rate was 146 so 75% of the run was in zone 3 so that’s progress
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