General Discussion Triathlon Talk » Heart Rate testing question( s) Rss Feed  
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2006-01-01 9:27 PM

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Subject: Heart Rate testing question( s)

Since the Fat Man proved to be a forgiving soul (or in my case a forgiving, beautiful lady - wifey), a Garmin Forerunner landed in my stocking this year. 

Starting HR training tracking/program and wanted to run the numbers by those with more experience to see if they look "right" - both process to ascertain (I had to stop sooner than the allotted :90 seconds of Hell) and the end result (e.g. MHR look reasonable or should it be higher?).

To ramp up to the max HR, I followed the advice contained in the BT HR introductory article (http://www.beginnertriathlete.com/cms/article-detail.asp?articleid=53):

5 min walking
5 min jogging
5 min jog/running
5 min running w/ incline
2 min sprinting w/incline
1 min sprinting w/steepest incline 2/stopped @ 0:31 into set>
10 min cool down + stretch

Results:

MHR = 187
RHR = 53*

Percentage 

 Level

 Heart Rate (bpm)
 50-70% Long Slow Distance 120-147
 70-75% Endurance 147-154
 75-80% Steady State 154-160
 80-90% Tempo/Threshold 160-175
 90-95% Interval 175-180
 95%+ Sprint 180+

Thanks!

 



2006-01-01 10:31 PM
in reply to: #314826

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Subject: RE: Heart Rate testing question( s)
Those zones may work reasonably well but you'd do yourself a favor by scrapping the MHR and doing an LT field test so you can base your zones off of LT which is a more appropriate method.  You have a Silver membership and should be able to access the training support forum.  Check this thread: http://www.beginnertriathlete.com/discussion/forums/thread-view.asp... for info on how to estimate yout bike and run LT and set up appropriate training zones.  Coach Mike is great and can help if you have specific questions.  You may find that yout LT based zones are very close to those based om MHR but they could also be significantly different.
2006-01-01 11:04 PM
in reply to: #314848

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Subject: RE: Heart Rate testing question( s)
I'll second the advice to do the LT field test. I just did this last week for running and I'm doing the bike test this week. I bookmarked a long thread on this topic started by Mike Ricci on this forum:

http://www.beginnertriathlete.com/discussion/forums/thread-view.asp...

It was helpful to re-read this thread before doing the actual test...it answered some questions I had like how to I pace myself so I don't flame out before the 30 minutes but still give it an all-out effort. The thread also contains a link to download Mike's spreadsheet, which has the factors for each zone (just enter your LT and voila...you get all your zones).

Also, Mike has an article on his web site about the different methods of finding your training zone where he uses his numbers and runs them through the various formulas/methods:

http://www.d3multisport.com/articles/heartrate.htm

Hope this helps.

- Heidi
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