How Important are Heart Rate Zones?

KevChallis

I ask because of this reason.....

I have had my garmin for 5 rides now (not a lot I know), the rides vary from 18 to 53 miles, and all between 17 and 18mph average, although my average heart rate is always between 173 and 178, my max is 202 (roughly, its the highest logged on my garmin) which would mean I am riding in zone 4 almost all the time, which according to many reports, isn't a good place to train all the time for long distances, then for around 1/4 of the ride, I sit in zone 5, I find it hard work, but I like hard work, and its not hard to the point where I want to get off and walk, just hard enough to know I am training hard.

So, my question is, do heart rate zones work for everybody? Or is it a very vague science? and is training at higher heart rates like this good for you, or am I working the ticker too hard, even though I don't have any major shortness of breath, or chest pains or any heart related symptoms?

Thanks all for taking your time to read.

Tom Dean

If you're going to use a system based on max HR, you need to test your max HR.

KevChallis

That make sense, need to find somewhere in Lincoln that can test it accurately then

gaffer_slow

I find training with HRM very useful, pacing, not overtraining and structuring my rides works for me.

started with this
http://www.amazon.co.uk/Total-Heart-Rat ... 1569755620

and then 'graduated' to Friel's Training Bible although most of it is fairly readily available online.

gaffer_slow

here is some useful links.

use LTHR (lactic threshold) rather than max


http://www.joefrielsblog.com/2011/04/de ... -lthr.html
http://home.trainingpeaks.com/blog/arti ... ting-zones

your garmin has a display of "current zone" unit that would read 2.8 (for example) when you are at the top end of zone 2 (long top end of zone 2 rides are great for building a solid endurance base)

Personally i find the following useful regarding improving.

Long top of Zone 2 rides.
intervals of 6-10 mins (perhaps 4-6 reps) at the border of top of zone 4 & bottom of zone 5
tempo intervals (one or two) of between 30-60 minutes at mid z3 -> top of z3

nigeldoyle

Suggest you get yourself a training plan / coach. You should be doing most rides / workouts at specific HR zones / specific zones within those rides e.g. intervals 10 min zone 3+ (high zone 3) cadence 80, 10 min rest zone 2 cadence 90. Repeat 3 times, last set zone 4. Looks like you're pushing yourself too hard too soon if you're going into Zone 5 to do 18mph. For me aged 53 and a few years under my belt I would be doing zone 3 at this speed between 128 to 149 bpm. Max HR 171.

Personally I reckon you would best to do a FTP test i.e. Zone 4 functional threshold test. You then calculate your other zones based off the average heart rate for the test. No need to pay out for a max heart / Vo2 max test. This is the one I use:

http://cyclo-core.com/free-functional-t ... iathletes/

I also follow his training plans and can thoroughly recommend them.

Tom Dean

KevChallis wrote:

That make sense, need to find somewhere in Lincoln that can test it accurately then

Google how to test yourself - you basically (when you are fresh) warm up, then progressively increase intensity over 10 mins ish until you are sprinting all-out. That should get you close enough to an accurate figure.

LTHR is a little more difficult to pin down, but has the benefit of being closer to the HR ranges you will do most training in.