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Started By
Message
Anyone train using heart rate zones
Posted on 1/11/16 at 1:58 pm
Posted on 1/11/16 at 1:58 pm
Been using a heart rate monitor for the last month or so and am showing that although I have a pretty decent resting heart rate (~45 BPM), my active rate gets up there even on medium efforts. An easy run/bike ride is going to put me in "Zone 4". A run that I'm actually looking to improve is certainly going to put me in "Zone 5". My GPS watch breaks my zones down into decimals and I really don't feel like I'm "over exerting" myself until around a "Zone ~5.4". Up until then, I feel fine. Don't feel I'm overdoing it at all.
Just don't want to be overdoing it and wasting time when I could be recovering. Should I be pulling back to not get into that Zone 5 (over exerting) level.
Just don't want to be overdoing it and wasting time when I could be recovering. Should I be pulling back to not get into that Zone 5 (over exerting) level.
9
Posted on 1/11/16 at 1:59 pm to KG6
quote:
Just don't want to be overdoing it and wasting time
Does not compute.
Posted on 1/11/16 at 2:01 pm to KG6
I sprint marathons.
Posted on 1/11/16 at 2:02 pm to KG6
That's a hell of a resting heart rate
Posted on 1/11/16 at 2:02 pm to KG6
A huge benefit to HR training is learning that this is essentially incorrect
Zone 4 is and should not be easy. If you're operating 80-90% of max HR and you think it's easy then your max HR is off or your perceived effort is off.
An easy run/bike is zone 2 or 3. As an example, most would recommended HR for racing a marathon (3-5 hours) to avg somewhere in zone 3. Alot of marathon training (easy runs for example) would be zone 2.
quote:
An easy run/bike ride is going to put me in "Zone 4"
Zone 4 is and should not be easy. If you're operating 80-90% of max HR and you think it's easy then your max HR is off or your perceived effort is off.
An easy run/bike is zone 2 or 3. As an example, most would recommended HR for racing a marathon (3-5 hours) to avg somewhere in zone 3. Alot of marathon training (easy runs for example) would be zone 2.
Posted on 1/11/16 at 2:03 pm to LSUfan4444
One of the biggest problems have when they start running is not racing fast enough, not pushing hard enough on tempo and track runs/speedwork and training too hard during "easy runs". They log too many miles at a similar effort and don't get enough VOr work then do their recovery stuff too hard.
Posted on 1/11/16 at 2:05 pm to LSUfan4444
What sort of test did you do to determine your max HR?
Posted on 1/11/16 at 2:05 pm to mouton
A couple days in a row of two workouts a day (ex: hour one the bike before work and 5 mile run after work) and I'm useless. Take a day off and I'll see drastic improvements in my run/swim/cycling pace.
I'm training for triathlons for the first time and the hardest part isn't the workouts themselves but juggling the time and getting them all in. When I feel I need rest, I take it. But my heart rate is telling my I should pull back, but my body doesn't feel it at all.
I'm training for triathlons for the first time and the hardest part isn't the workouts themselves but juggling the time and getting them all in. When I feel I need rest, I take it. But my heart rate is telling my I should pull back, but my body doesn't feel it at all.
Posted on 1/11/16 at 2:07 pm to LSUfan4444
quote:
What sort of test did you do to determine your max HR?
Left that out. Using the age formula. I know there's room for error in that, but I shouldn't be that far off.
I guess easy, should be defined. I consider holding back to be easy. On my trainer this morning, my warm up (almost no resistance, just spinning 75-90 rpm), my heart rate will reach zone 3. As soon as any effort is put in, I'm in zone 4. Intervals put me in zone 5 without a doubt.
If I were to stay in zone 2 or low 3 for a run, I'd have to damn near walk (seriously, I may have to walk). And although I'm no track star, I can hold a better pace than that. I'm planning an 11 mile run for tomorrow afternoon. No doubts in finishing it without issue, but my heart rate will be high zone 4 even if I'm going at a 10 min/mile pace.
This post was edited on 1/11/16 at 2:18 pm
Posted on 1/11/16 at 2:14 pm to LSUfan4444
quote:
One of the biggest problems have when they start running is not racing fast enough, not pushing hard enough on tempo and track runs/speedwork and training too hard during "easy runs". They log too many miles at a similar effort and don't get enough VOr work then do their recovery stuff too hard.
Can you give a crash course in this? Interesting to see how I can look at my stats with this in mind.
Posted on 1/11/16 at 2:18 pm to KG6
quote:
Left that out. Using the age formula. I know there's room for error in that, but I shouldn't be that far off.
If you're doing HR testing, I would highly suggest doing a threshold run or run a race and see what you get during that. A VO2 max test is a great option, but some people just don't test well. I text much better in a real world environment or race environment than I do hooked up to a bunch of machines on a treadmill or spin bike.
try this:
quote:
The gold standard for finding your maximal heart rate is a treadmill stress test in a lab, but you can simulate one on your own with a heart-rate monitor. At a track, do a warmup mile or two, followed by a mile at tempo pace, then gradually increase your speed over 400 meters before running a final quarter all out. "After every 100 meters during the last 400, look at your monitor and accelerate," says Atlanta-based coach Roy Benson. The highest number on your monitor will be close to your maximum heart rate. Once you know your true rate, you only need to update it every five years to see the effect of aging on your max heart rate.
Another caveat is that your max HR will be different on the bike than when running. My max when running is around 175 or so but on the bike it's probably closer to 168.
This post was edited on 1/11/16 at 2:20 pm
Posted on 1/11/16 at 2:25 pm to Paedin
quote:
Can you give a crash course in this? Interesting to see how I can look at my stats with this in mind.
Different zones will have different benefits on the body. even slow/easy/recovery runs are beneficial if run slow/easy enough. Something all to common is that people don't recover enough from one run to run hard enough on days they are supposed to run hard. For example, my run week looks like this.
Today: easy run - 5 miles easy (8:35 pace)
Tuesday: tempo run - 7 miles (6 miles 7:15 or so + 1 mile cool down)
Wednesday: Speedowrk
*800m easy jog warm-up
*10 x 300m at 2mi or faster race pace (6:00 - 6:15 pace)
*100m walk/jog rest interval
*800m slow jog cool-down
Thursday: 6 mi easy run - (8:35 pace)
Saturday: 14 miles zone 2. I will average about 8:15 or so. The first 7 miles will be real easy probably about 8:35 or so and from there I will negative split the last 7 dropping time and accelerating HR throughout the finish.
Longer/slower runs really aid the body in working efficiently and burning fat for fuel once glycogen stores have been "depleted". Doing them too hard can not only push you to injury but isn't the best way to train the body to operate in it's most efficient manner. Each week should contain some sort of combo of a "long run", some tempo work, maybe some speed work and some easy recovery work.
This post was edited on 1/11/16 at 2:29 pm
Posted on 1/11/16 at 2:49 pm to LSUfan4444
Glad to see this thread...
My rate when I run is in the upper 130s-lower 140s.
right on target per AHA:
Heart rate chart
My rate when I run is in the upper 130s-lower 140s.
right on target per AHA:
Heart rate chart
Posted on 1/11/16 at 3:21 pm to N2cars
That chart shouldn't be used as a one size fits all approach. For example, I am 30 y.o. and I hit 205bpm last year in a race. Well above 190bpm max. I go over 190 all the time. Granted I was just off of two weeks in Europe and completely fresh.
Try what LSUFan4444 suggested. I would take the time to read some of Joe Friel's material. You need to establish your Max HR, and then determine how you want to maximize that information. i.e. finishing a five hour tempo bike ride then transitioning to a run or competing in just a single event. Knowing how to use each zone to its full potential is key.
Try what LSUFan4444 suggested. I would take the time to read some of Joe Friel's material. You need to establish your Max HR, and then determine how you want to maximize that information. i.e. finishing a five hour tempo bike ride then transitioning to a run or competing in just a single event. Knowing how to use each zone to its full potential is key.
Posted on 1/11/16 at 3:25 pm to KG6
Dr. Phil Maffetone
Dr. Maffetone suggest you subtract your age from 180 and just train at that HR. It is incredibly hard to do, but you won't get injured with a proper diet as well.
He's coached Mark Allen to victory.
It's a different approach.
Dr. Maffetone suggest you subtract your age from 180 and just train at that HR. It is incredibly hard to do, but you won't get injured with a proper diet as well.
He's coached Mark Allen to victory.
It's a different approach.
Posted on 1/11/16 at 3:32 pm to N2cars
quote:
My rate when I run is in the upper 130s-lower 140s.
Like I mentioned earlier, it's a good idea to mix it up. Doing harder runs will raise your V02max.
Think of it like a house and a ceiling. Raising your V02max raises how hard you can go. Most of us have serious genetic limitations on how high it can actually get, but the key is not only for us to raise our max HR, but raise the HR at which we can train/race.
My resting HR is in the low 40s, but thats only part of the equation. A good resting HR is good, but not necessary to not only push your max HR, but get as close ot it as possible without feeling like you're going to die. The only way to get there is hard intense workouts.
BUT, you need to mix in easier stuff as well to stay healthy and continue to fine tune the efficiency engine.
Posted on 1/11/16 at 3:37 pm to Junky
quote:
Dr. Maffetone suggest you subtract your age from 180 and just train at that HR
That seems impossible. There is no way that an elite, endurance athlete keeps their HR at 160bpm or below. That's assuming a 20 year old athlete.
Posted on 1/11/16 at 3:37 pm to KG6
I use the MyZone MZ-3 at my gym. I really like it - the app helps me stay accountable and active each month.
This post was edited on 1/11/16 at 3:42 pm
Posted on 1/11/16 at 3:42 pm to LSUfan4444
quote:
resting HR is in the low 40s, but thats only part of the equation. A good resting HR is good, but not necessary to not only push your max HR
I guess that's what I'm still learning. I've always been able to get a low resting HR when I'm physically active. But like you said, that's only part of the equation(and really not part of the equation regarding performance, just level of healthiness I guess). Any effort kicks that up.
I definitely do not spend enough sessions pushing my limits while running. I'll get in some bike intervals on the trainer or on the hilly sections of my ride. And in the pool, I've started utilizing the pace clock to really push my 100 and 200 yd intervals instead of just swimming forever. But in the run, I always feel like I need to build up a larger base before doing interval training to increase speed. I'm an 8:30 race pace runner (5k). I know I need to work on that. I'm looking at last year's age group results from a tri I plan to do in a few months and I'm already comfortable thinking I can keep up with the top 5-10 for the swim and the bike if I have a good day, but I will get passed up by half of my age group in the run
Posted on 1/11/16 at 3:46 pm to TheWiz
Already been done, and guess who he went to that helped win those 6?
Like I said, completely against the grain, but the guy knows his stuff.
Like I said, completely against the grain, but the guy knows his stuff.
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