Lactate Threshold Heart Rate Zones
Gav888
Posts: 946
Hi,
Ive recently bought myself a Garmin Edge 305 and I would like to learn how to use this properly to help my training, and to do this I would like to have a better understanding of heart rate zones as there are so many different zones about and it can be difficult to choose the right one....
So, after alot of searching im planning to follow the below zones but im having trouble finding some of the 'zones' that are not part of the below, these are the 'No man's land zone' which alot of people say you need to avoid as you dont really make any gains in this zone, and the sweet spot zone (SST) which you can make the biggest gains.
Where would these fit into the below 5 zones as ive found mixed results by searching.
Most sites advise that no man's land is 80 - 85% of MHR, how does that translate to LTHR?
And SST is 89 - 100% of LTHR, but that is a BIG zone to train in!
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Heart Rate Training Zones
HR training zone definitions.
by John Hughes, coach
Training zones can be based on either maximum heart rate or lactate threshold (anaerobic threshold). Max HR is primarily a function of your genes and your age, not your current level of fitness. Lactate threshold varies, depending on your fitness, so zones based on LT are a better training guide.
Estimate your LT
To estimate your LT, ride a baseline time trial. Pick a course that will take you 30 - 60 minutes to complete. The course can be flat or a consistent climb, preferably with no stop signs. Warm-up thoroughly (at least 30 minutes) and then ride the course as fast as possible. Note your time, average speed and average heart rate. If your time trial takes 30 minutes, your average heart rate will be very close to your LT. If it takes an hour, your average heart rate will be slightly below your LT. Multiply by 1.03 to estimate your LT.
Zone 1: Active recovery 65-75% of LT
In this zone you are burning primarily body fat for energy. You should be in this zone for recovery rides, for warm-ups and cool-downs and also for the easy portion of long rides. Training in this zone helps to build your endurance for tours and ultra races.
Zone 2: Aerobic 75 - 85% of LT
In this zone you are burning a mix of fat and glycogen (carbs) for energy. Training in this zone will improve your ability to transport oxygen. You should be in this zone much of the time during rides over three or four hours, except for climbs in zone 3.
Zone 3: Threshold 85-95% of LT
In this zone you are burning primarily glycogen for energy. Training here will improve your efficiency burning carbohydrates. You should be in this zone most of the time when climbing. You will have better endurance if you can climb in zone 3 and ride the flats in zone 2, instead of climbing at a higher heart rate and then taking a long time to recover in zone 1.
Zone 4: Lactate 95 - 105% of LT
In this zone you are burning glycogen for energy, but without enough oxygen, so you are going anaerobic. Training in this zone builds speed and your tolerance for lactate acid and over time raises your lactate threshold. This training is hard on your body and it takes a day or two to recover.
Zone 5: VO2 >105% of LT
In this zone, you are working completely anaerobically. Short efforts in this zone will increase your VO2 max, the ability of your body to transport oxygen to the working muscles.
_____________________________________________
Also, as part of my training I am completing the below sessions, have I put the right zones down for each?
10 x 30 - Zone 5
5 x 5 - Zone 4
2 x 20 - Zone 3
LSD - Zone 2
If the no man's land and sweet spot zones are kind of merged between some of the above zones, could I basically split the zones into 7 overall?
And if its possible could someone expand on what you would use each zone for, and advise the approx times you can ride per zone?
Thanks.
Ive recently bought myself a Garmin Edge 305 and I would like to learn how to use this properly to help my training, and to do this I would like to have a better understanding of heart rate zones as there are so many different zones about and it can be difficult to choose the right one....
So, after alot of searching im planning to follow the below zones but im having trouble finding some of the 'zones' that are not part of the below, these are the 'No man's land zone' which alot of people say you need to avoid as you dont really make any gains in this zone, and the sweet spot zone (SST) which you can make the biggest gains.
Where would these fit into the below 5 zones as ive found mixed results by searching.
Most sites advise that no man's land is 80 - 85% of MHR, how does that translate to LTHR?
And SST is 89 - 100% of LTHR, but that is a BIG zone to train in!
_______________________________________________________
Heart Rate Training Zones
HR training zone definitions.
by John Hughes, coach
Training zones can be based on either maximum heart rate or lactate threshold (anaerobic threshold). Max HR is primarily a function of your genes and your age, not your current level of fitness. Lactate threshold varies, depending on your fitness, so zones based on LT are a better training guide.
Estimate your LT
To estimate your LT, ride a baseline time trial. Pick a course that will take you 30 - 60 minutes to complete. The course can be flat or a consistent climb, preferably with no stop signs. Warm-up thoroughly (at least 30 minutes) and then ride the course as fast as possible. Note your time, average speed and average heart rate. If your time trial takes 30 minutes, your average heart rate will be very close to your LT. If it takes an hour, your average heart rate will be slightly below your LT. Multiply by 1.03 to estimate your LT.
Zone 1: Active recovery 65-75% of LT
In this zone you are burning primarily body fat for energy. You should be in this zone for recovery rides, for warm-ups and cool-downs and also for the easy portion of long rides. Training in this zone helps to build your endurance for tours and ultra races.
Zone 2: Aerobic 75 - 85% of LT
In this zone you are burning a mix of fat and glycogen (carbs) for energy. Training in this zone will improve your ability to transport oxygen. You should be in this zone much of the time during rides over three or four hours, except for climbs in zone 3.
Zone 3: Threshold 85-95% of LT
In this zone you are burning primarily glycogen for energy. Training here will improve your efficiency burning carbohydrates. You should be in this zone most of the time when climbing. You will have better endurance if you can climb in zone 3 and ride the flats in zone 2, instead of climbing at a higher heart rate and then taking a long time to recover in zone 1.
Zone 4: Lactate 95 - 105% of LT
In this zone you are burning glycogen for energy, but without enough oxygen, so you are going anaerobic. Training in this zone builds speed and your tolerance for lactate acid and over time raises your lactate threshold. This training is hard on your body and it takes a day or two to recover.
Zone 5: VO2 >105% of LT
In this zone, you are working completely anaerobically. Short efforts in this zone will increase your VO2 max, the ability of your body to transport oxygen to the working muscles.
_____________________________________________
Also, as part of my training I am completing the below sessions, have I put the right zones down for each?
10 x 30 - Zone 5
5 x 5 - Zone 4
2 x 20 - Zone 3
LSD - Zone 2
If the no man's land and sweet spot zones are kind of merged between some of the above zones, could I basically split the zones into 7 overall?
And if its possible could someone expand on what you would use each zone for, and advise the approx times you can ride per zone?
Thanks.
Cycling never gets any easier, you just go faster - Greg LeMond
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Comments
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This is a lift from Training Peaks -
To find your lactate threshold heart rate (LTHR) for either the bike or run complete a 30-minute time trial as follows. Find a course which is relatively flat. A track is perfect, if you have one available. Warm-up as you would before a short race and then begin the time trial. Start your heart rate monitor immediately. This should be one with an average heart rate mode. The effort of this time trial should be racelike--give it all you have. Ten minutes into the time trial (20 minutes to go) hit the 'lap' button on your heart rate monitor so that when you finish you have your average heart rate for the last 20 minutes. This number is an approximation of your LTHR. The more times you complete this test and observe your heart rate relative to breathing in workouts, the more refined your LTHR will become.
A turbo is ideal too...0 -
NapoleonD wrote:This is a lift from Training Peaks -
To find your lactate threshold heart rate (LTHR) for either the bike or run complete a 30-minute time trial as follows. Find a course which is relatively flat. A track is perfect, if you have one available. Warm-up as you would before a short race and then begin the time trial. Start your heart rate monitor immediately. This should be one with an average heart rate mode. The effort of this time trial should be racelike--give it all you have. Ten minutes into the time trial (20 minutes to go) hit the 'lap' button on your heart rate monitor so that when you finish you have your average heart rate for the last 20 minutes. This number is an approximation of your LTHR. The more times you complete this test and observe your heart rate relative to breathing in workouts, the more refined your LTHR will become.
A turbo is ideal too...
Yep, I plan to do that. But its information on the zones I was after
Cycling never gets any easier, you just go faster - Greg LeMond0 -
I think Lactate threshold is typically somewhere in the 87-92% MHR but I guess like anything else, that figure could vary wildly dependant upon how fit you are.0
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Ive done some more research and found another article based on LTHR zones which fits better for what im after.
Next question, I will be completing the below workouts each week, mainly due to time restraints. Have I got the zones right based on % of LTHR.
Tues - 10 x 30seconds interval - Zone 5c (>103%)
Thurs - 5 x 5min intervals - Zone 5b (103% - 105%)
Fri - 2 x 20min intervals - Zone 4/5a (94% - 102%)
Sun - LSD - Zone 2 (82% - 88%)
Zone 3 - (89% - 94%) has been identified as no mans land with little gains to be made.....
How does this sound for a weekly work out as im not sure about 5 x 5, should I drop this interval session for something else, or lower the zone to 5a?
Ps, my goals are probably like most peoples, I would like to ride faster to be able to keep up with the fast guys on group rides, and to complete 100 miles as quickly as possible.Cycling never gets any easier, you just go faster - Greg LeMond0 -
measuring LTHR based around your tt hr is great if you can pace a tt at maximal effort basically to exhaustion. Far better is to volunteer at a local uni doing sports physiology to be a lactate guinea pig, they do the tests by measuring blood lactate levels 8)0
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See here for a variety of HR based training levels.
http://www.cyclingforums.com/cycling-tr ... ost2759976
There's no such thing as a "No man's land" in training levels.0 -
I'd disagree with that - Zone 3 is also known as "Tempo" and should be a key element of most people's training programmes. As far as I'm aware "Sweet Spot Training" also falls into this zone.Gav888 wrote:Zone 3 - (89% - 94%) has been identified as no mans land with little gains to be made.....
Gav, I've posted you this link before, but I'll post again for reference - it tells you all you need to know about roughly how long you can train in each zone and what the benefits of training in each zone are. The heart rates referred to are in reference to LTHR.
http://home.trainingpeaks.com/articles/ ... oggan.aspx0 -
Bronzie wrote:
I'd disagree with that - Zone 3 is also known as "Tempo" and should be a key element of most people's training programmes. As far as I'm aware "Sweet Spot Training" also falls into this zone.Gav888 wrote:Zone 3 - (89% - 94%) has been identified as no mans land with little gains to be made.....
Gav, I've posted you this link before, but I'll post again for reference - it tells you all you need to know about roughly how long you can train in each zone and what the benefits of training in each zone are. The heart rates referred to are in reference to LTHR.
http://home.trainingpeaks.com/articles/ ... oggan.aspx
I did read the link and the information is really useful, but the zones are different and it is based at power meter users, which is why I wasnt 100% sure about using it. As ive mentioned before im new to all this and im trying to get some zones that work for me. The ones I have now work but I just needed the timings....
For example, the zones im using have Zone 2 as 82% - 88% of LTHR, but your guide advises Zone 2 is 69% - 83% which means the timing will be off wont they?
Regarding no man's land, I found loads of references to avoiding it, one is - http://books.google.co.uk/books?id=LDmx ... ne&f=false
Should I disregard these articles, and even the zones im using refer to avoiding Zone 3, although as you have advised it is also referred to a sweet spot or tempo... very confusing!?!?
Here are the zones im referring to, page 6 - http://www.freewebs.com/atlantabikeride ... ycling.pdfCycling never gets any easier, you just go faster - Greg LeMond0 -
The one thing that is clear to me from trying to understand peoples (experts?) views on HR zones and training is that there's not much good science in sports science.More problems but still living....0
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There's plenty of good science but not always good interpretation of the science.amaferanga wrote:The one thing that is clear to me from trying to understand peoples (experts?) views on HR zones and training is that there's not much good science in sports science.
And there is no such thing really as LTHR. There's a range of heart rates that one typically experiences when riding at an intensity known as Lactate Threshold (and depending on which definition of LT you are referring to, those HR ranges could be quite different).
The Coggan training levels are very useful and are defined based on the average HR from a long TT.
At RST we use zones based on percentages of Max HR. The link I posted earlier has those as well as Coggan's levels.0 -
Alex_Simmons/RST wrote:
There's plenty of good science but not always good interpretation of the science.amaferanga wrote:The one thing that is clear to me from trying to understand peoples (experts?) views on HR zones and training is that there's not much good science in sports science.
And there is no such thing really as LTHR. There's a range of heart rates that one typically experiences when riding at an intensity known as Lactate Threshold (and depending on which definition of LT you are referring to, those HR ranges could be quite different).
The Coggan training levels are very useful and are defined based on the average HR from a long TT.
At RST we use zones based on percentages of Max HR. The link I posted earlier has those as well as Coggan's levels.
Alex, this is something else that confuses me (doesnt take much
) but can I ask why you use MHR, ive read alot about LTHR is the better than MHR. The zones document im using refer to MHR and why you shouldnt use it, but then ive read alot of other articles that use MHR. In some ways they both make sense?
Here are the zones for LTHR - http://www.freewebs.com/atlantabikeride ... ycling.pdf
Here are the zones for MHR - http://www.raf.mod.uk/raftriathlon/rafc ... 3C498A.pdf
Which is better, or does it not matter that much at the end of the day?Cycling never gets any easier, you just go faster - Greg LeMond0 -
I think what that article is getting at is that it's easy to end up doing ALL your training at the same level, which is obviously not good. You need to mix it up a bit, but that's not to say that you should NEVER ride at that intensity.Gav888 wrote:Regarding no man's land, I found loads of references to avoiding it
When training by heart rate, you have to take a bit of a "broad brush approach" which is probably why the suggested zones vary so much depending on whose advice you are taking. In any case, the suggested zones blend from one into another rather than being precise thresholds that must be adhered to at all costs.0 -
Doesn't matter really. The fundamental training levels from each schema should pretty much overlap each other. They are descriptive, not prescriptive.Gav888 wrote:Which is better, or does it not matter that much at the end of the day?0 -
Alex_Simmons/RST wrote:
Doesn't matter really. The fundamental training levels from each schema should pretty much overlap each other. They are descriptive, not prescriptive.Gav888 wrote:Which is better, or does it not matter that much at the end of the day?
If thats the case, then MHR is easier to follow so I will opt for that one instead. When you plan to do 100% MHR you know you are going 100% all out effort, doing 105% of LTHR can be a bit confusing.
Right, now I need to find out how to get your MHR Cycling never gets any easier, you just go faster - Greg LeMond0 -
Gav888 wrote:Alex_Simmons/RST wrote:
Doesn't matter really. The fundamental training levels from each schema should pretty much overlap each other. They are descriptive, not prescriptive.Gav888 wrote:Which is better, or does it not matter that much at the end of the day?
If thats the case, then MHR is easier to follow so I will opt for that one instead. When you plan to do 100% MHR you know you are going 100% all out effort, doing 105% of LTHR can be a bit confusing.
Right, now I need to find out how to get your MHR
Ramp test on a turbo (preferably with a helper / motivator) until you can't go on any more. An I mean really can't go on any more.
I did this with Sportstest, I thought my max was about 188 from rides I had done. It was 193 with that extra motivation of someone screaming at you.0 -
LOL cheers, I will give it a go.Cycling never gets any easier, you just go faster - Greg LeMond0
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NapoleonD wrote:Ramp test on a turbo (preferably with a helper / motivator) until you can't go on any more. An I mean really can't go on any more.
You really do need someone there urging you to power out a few more revolutions as I tried this firstly whilst on my own and max was 194, then again with someone not letting me stop until I was on the verge of throwing up and pretty much crying, and my max was 208.
Still wasn't pushing out a massive amount of watts tho... Damn weak legs!0
