Heart rate zones and training progress!
scoob49
Posts: 28
I have just done my first 21 miler tonight and after reading an article on heart rate zones I tried to stick between 160 - 165 bpm (70% mhr). This was extremely difficult on the hill where it jumped up quite significantly but on the flat really struggled to get HR above 152 average. I thought working at this rate would help me with my weight loss efforts!
Am I not putting the effort in or god forgive I am a bit fitter than I thought. Time for distance was 1 hr 10 mins 6 seconds.
Anybody else have the same issues or related issues???
Am I not putting the effort in or god forgive I am a bit fitter than I thought. Time for distance was 1 hr 10 mins 6 seconds.
Anybody else have the same issues or related issues???
Twitter account on @scoob49
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Comments
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I assume you know your MHR, and not so theoretical bunkem figure?, if not, training to HR zones is a waste of time.0
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Don't bother trying to go with maximum heart rates. It's VERY difficult to find your max.
Have a look at this-
http://www.trainingbible.com/joesblog/2 ... ining.html
Excerpt...
Bottom line: Forget about your age, using a formula of any kind and finding max heart rate. What you need to know is lactate threshold heart rate (LTHR).
There are many ways to find LTHR. The simplest (not the easiest by any means) is to complete a 30-minute time trial all by yourself (no training partners or races). Warm-up and then go as fast as you can for the entire 30 minutes. Treat it as if it is a race. Ten minutes after the start hit the lap button on your heart rate monitor. When you are all done look to see what your average heart rate was that last 20 minutes. This is a good estimation of LTHR, I’ve found. Please note that this is NOT a 10-minute warm-up and a 20-minute race effort. For some reason many athletes assume that’s what I’m saying. It is a 30-minute, all-out effort. We are just looking at the last 20 minutes of it.
Also note that the first time athletes do this test they nearly always go out too fast and then fade badly in the last 10 minutes. Try to start a bit conservatively and gradually increase the effort as you progress. You’ll get better results that way.
Here are the zones -
http://www.peaksware.com/media/154049/u ... r-pace.pdf
Excerpt -
Bike Zones
Zone 1 Less than 81% of LTHR <_____
Zone 2 81% to 89% of LTHR _____ - _____
Zone 3 90% to 93% of LTHR _____ - _____
Zone 4 94% to 99% of LTHR _____ - _____
Zone 5a 100% to 102% of LTHR _____ - _____
Zone 5b 103% to 106% of LTHR _____ - _____
Zone 5c More than 106% of LTHR >_____0 -
Yes. Very much so!
It might be right but that would be luck...0
