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Training Zones
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 2016-05-20 7:26 PM |
 18 |  Subject: Training ZonesI'm still new to endurance training, only 9 months of swim/bike/run. I have a question about the training zones that are tracked with my Garmin 910XT. I had my long run today, 45 minutes, I was able to complete 4.5m at an average pace of 11:24/mile. For me, that was a positive workout, because I'm not dead right after and based on other runs of similar distance/time I feel MUCH better so I know that my endurance has improved. Now that I loaded my workout, I see that my average HR was 157bpm and my max was 170bpm. According to the standard 220 - age, my max HR should be 191bpm. Now according to the Garmin app I was within the 3 to 4 zone the entire run, but my "training effect" according to my app was a "5 - Overreaching".That sounds negative, but I can't help but feel like this workout was very beneficial. So how much attention should I pay to the "training effect" the app shows, compared to my HR throughout the run, my pace, or more importantly how I felt during and after my run? Or am I missing other indicators I should be watching more closely? Thanks for any advice. |
| 2016-05-21 12:54 PM in reply to: manimal |
467   , Wisconsin | Subject: RE: Training Zones The most important thing is that you are improving and making gains! I started getting into using HR about two years ago and though I’ve learned a ton, I keep learning a lot more every day. That 220 – age calc can be off by quite a bit. For example, I’m 61yrs, and my max should be 159. Well I’ve seen peaks at 180 and most of my sprint and 5K racing is avg something in the 165-170 range. You’re a lot younger, so 191 is probably closer to accurate but could still be off. I do suspect that you were probably making more of a tempo kind of effort at Z3-4 than the easy Z2 type that is usually recommended for the long run in training. A lot of people (myself included) tend to spend too much time training at Z3 than is considered optimal. It definitely took my awhile to slow down enough to stay under Z3 when I was supposed to. Seems like a lot of the most effective training is recommended to be somewhere around 70-80% of the time at Z2 with some Z3 done as tempo, and some real hard efforts at Z4-Z5, usually as intervals. |
| 2016-05-21 7:08 PM in reply to: #5182931 |
| 370 , North Carolina | Subject: RE: Training Zones If you can run that far you need to do a lactic threshold test. 30min of fun. |
| 2016-05-22 5:37 PM in reply to: Nick B |
643 | Subject: RE: Training Zones You need to do a real 30 minute all out to get your true LTHR. LTHR is lactate threshold HR, which is the HR you could hold for about an hour. It's WAY more useful than whatever you think your max HR is. Also, you most likely haven't setup your HR in the 910, so garmin has it set really low. That's most likely your real problem. I can't remember if you program in run zones or not but check out the settings on the watch and here: https://connect.garmin.com/modern/settings/zones. I have a Fenix 3 (920) now and it's all managed via the watch while I think the 910 may have been on website for zones but on the watch for bike FTP. Been a while though so I don't know for sure. |
| 2016-05-23 9:31 AM in reply to: Blastman |
| 18 | Subject: RE: Training Zones thanks for the advice. I'm actually going to schedule a lactate threshold test with Memorial Herman Ironman institute. This way I will have accurate data to train with. |
| 2016-05-23 9:35 AM in reply to: manimal |
Pro 6582  Melbourne FL Gold member | Subject: RE: Training Zones Everyone is different when it comes to HR, think bell curve, many will be in the middle, some one the skirts. Where you fall onto the curve can be determined with a field test, I posted this in another HR thread recently: "...here is the LT test protocol article. Definitely recommend you do the test and use the HR zones for it. BT has a HR Zone calculator for LT (and other methods) or use the downloadable LTHR spreadsheet from Coach Mike's website." If you your WO was a "positive workout" then that's good. Other metrics to use are RPE (see end of article above) which usually takes some correlation with another metric to dial in, and also training paces from a run calculator based on a run race result such as McMillians run calc.
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| 2016-05-23 9:38 AM in reply to: manimal |
Pro 6582 Melbourne FL Gold member | Subject: RE: Training Zones Originally posted by manimal thanks for the advice. I'm actually going to schedule a lactate threshold test with Memorial Herman Ironman institute. This way I will have accurate data to train with. if its done with a bike setup, the HR likely won't be applicable to running, and vise versa. Best to save your $ and do the field LT test I linked above, just as accurate and you can repeat it using the same course, etc. |
| 2016-05-25 7:36 PM in reply to: Donto |
| 18 | Subject: RE: Training Zones Got my lactate threshold test done today! I don't have any real comments about my results, mainly because they are not as good as I would have hoped for! Regardless, I have my paces for my different zones, now I'm just curious what the best way to utilize them is. |
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