which Heart rate method

http://www.beginnertriathlete.com/discussion/forums/thread-view.asp?tid=25733&start=1

If you weren't really trying to use your different zones in training when you calculated your zones based on the age method (regardless how flawed they are), why will calculating new zones based on a time trail effort make you any more likely to use them in training?  

As you say, you really need to start using a method, but more importantly you need to start using the zones for their intended purposes.  Good luck.

Using a formula like the 220- age method won’t necessarily provide you with accurate training zones because it was developed to apply for many. This means that you could be training at a lower or higher intensity hence it might setback your training. Attempting to test your MaxHR would be another option to set up training zones the main problem with it is that it is very hard to really push yourself to the max.

Anyway when training you should work towards improving different aspects (physiologically speaking) such as lactate acid clearance and the metabolizing of fuel for energy just to name a few. Rather simple this will allow you to get fitter, go longer, go faster, etc. Having a testing method which is easier to do, easier to repeat, comparable to performance (racing) and that provides accurate numbers or good guesstimates such as a Lab LT or time trial field test will allow you to improve quicker.

Good luck!

that's exactly right.  You want to hold the same effort the entire 30 minutes.  If you have never done this test (or gone all out for 30 minutes), it can be hard to guage what effort level you need to be pushing at.  So your first test might not be as accurate, but it still should be close enough.  If you start to feel like you are going to fast or too slow, make a small change early into the test instead of waiting for the end and dieing or sprinting (or not finishing wiped).

I shoot for a pace that is hard, but doesn't quite feel like the hardest I can go.  By the end it works out to be the right pace.  I would say it would be better to go a hair bit easier and then up your pace if you need to at the 10 minute mark.

in terms of zones.... This is my interpretation, how I've used them, and it has worked very well for me.

Zone 1:  muscular adaptation.  I use it for distances which I am not comfortable with yet.  For instace, the first time I ran 10 miles, I did so in zone 1.  The next few times I ran that distance, I used zone 1 until I got to the point that running the distance was easy.  When I could go for a 10 mile run and finish up feeling fresh, then I moved on.

Zone 2:  Once I was used to the distance (zone 1 running), I pushed the tempo up into zone 2.  So most of my runs were done in zone 2, except for distances I was not yet comfortable running.

Make sense?  Same goes for riding.  The difference with riding, is that I also do recovery rides which are zone 1 and shorter distance.

Start easier, and build into the test, not the opposite. You want to finish strong, not blown to pieces.

The definitions on the D3 page are correct. Recovery days are Z1 - for a website such as this with beginners being the majority, I wouldn't have someone go long at Z2 - they would wind up pretty tired! So, if we can introduce some Z2 work on shorter days that would be best for the newbie. Hope that makes sense to you!