Zone training

phy2sll2

Since buying a heart rate sensor, I enjoy watching my HR jumping around on my commute to work and weekend rides. I'm 5'10", 66kg and do 20-30 miles a day at a decent pace so consider myself pretty fit.

Believing that it may improve my stamina / ability to sustain a good speed, I decided to try out some zone training. I'm 27 and my cycle computer thinks that means I have a HRMax of 192. This doesn't seem to match reality as I have no problem getting over 200, especially when climbing. Am I abnormal?

Based on that 192 figure, if I want to stay in zone 2 (of 3), that means I have to keep my HR below 150 odd. I'm finding this virtually impossible as I'd have to ride at about 25kph all the way to work, about 15kph slower than I usually would. Is this the reality of zone training?

What are other people's experiences? Do I throw away the max HR assumption? Have I got this all wrong? Where's a good place to read up on it all?

Bronzie

phy2sll2 wrote:

Do I throw away the max HR assumption?

Yes - you may as well calculate your maximum HR from your inside leg measurement. The standardised formulas for HRmax based on age can be upto +/-15bpm out.

Either test# for HRmax (but be aware that you may get different numbers depending on how well rested / fit / dehydrated / hot you are at the time) or test for Lactate Threshold Heart Rate* and use Joe Friel's or Coggan's (see link in sig line) zones based on that.

You will find a lot of different advice with regard to suggested zones out there, best to stick with one and get on with it rather than compare and contrast as you'll get slightly different numbers with each. Personally I use the British Cycling zones which tie up pretty well with power data:
http://www.abcc.co.uk/Extras/hrcalc.html

When training with HR, don't get too hung up on the numbers. Use more of a broad brush approach. If you are doing a 3 hour endurance ride, don't fuss if your HR hits higher zones on hills..........if the average for the ride is in the right zone at the end then it's basically an endurance ride. Also be aware that HR is useless for short intervals (<10 mins) as HR is a lag response to effort - you are better judging effort level from feel once you've got an idea of how hard is "hard".

# - suggested HRmax test protocol here:
http://www.timetrialtraining.co.uk/S6Ma ... eTests.htm

* - test for LTHR - basically ride for an hour flat out (after warming up) and use your average HR for the ride - again you'll probably get slightly different numbers each time depending on various factors.

Bronzie

Oh, and if you normally ride into work at 25mph, can I suggest you get yourself a racing licence as you'll clear up in the results.

phy2sll2

Bronzie wrote:

Oh, and if you normally ride into work at 25mph, can I suggest you get yourself a racing licence as you'll clear up in the results.

Yeah, that's not average though - just on the flat bits!

Thanks for all the advice - I will get on the trainer and try and determine my Max HR in a more scientific manner.