Heart rate trends

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2008-09-24 4:34 PM

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Cumming, GA
Subject: Heart rate trends
I'm pretty addicted to tracking my heart rate monitor information (calories, max and avg heart rate, etc.).  Lately, I've noticed that I've been going over my max heart rate (104%), so I adjusted my max rate to the new rate.  Since then, the calories I've burned per activity seem to have nose dived.  Is this an indication that my heart is stronger and that I should increase my effort?  I'm not sure how to interpret this information.  Could this indicate a training plateau?

2008-09-24 4:44 PM
in reply to: #1694181

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Master
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Atlanta, GA
Subject: RE: Heart rate trends
You might want to do a HR test to see if your numbers have changed...
2008-09-24 5:48 PM
in reply to: #1694181

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Elite
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Roswell, GA
Subject: RE: Heart rate trends
I only hit my max HR a few times a year and it's generally in a 10k road race.   I'd do a lactate threshold test to make sure your zones are set right.  Max HR is when you are at your absolute limit (think tunnel vision and pain) not the highest number you have recorded. 
2008-09-24 6:08 PM
in reply to: #1694181

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Pro
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Subject: RE: Heart rate trends

Yes, what they ^^^ said.  How did you calculate your heart rate zones in the first place? 

2008-09-24 8:01 PM
in reply to: #1694377

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Subject: RE: Heart rate trends
I determine my rates using the standard calculations based on age, etc.  But quickly found that my max was much higher.  I did a test and re-set it.  I guess its time to test again.  Does this indicated that I'm improving my fitness level?

Edited by abbagej 2008-09-24 8:02 PM
2008-09-24 9:16 PM
in reply to: #1694181

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Subject: RE: Heart rate trends
Max HR is pretty useless as far as determining training zones. You need to do a lactate threshold test and then base your training zones off of that. Depending on how you train and what you are training for, your LT will move up and down (although pretty minimally) in either direction.

2008-09-24 10:02 PM
in reply to: #1694758

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Subject: RE: Heart rate trends

Rocket Man - 2008-09-24 10:16 PM Max HR is pretty useless as far as determining training zones. You need to do a lactate threshold test and then base your training zones off of that. Depending on how you train and what you are training for, your LT will move up and down (although pretty minimally) in either direction.

 

+1

lactate test to determine herat rates or used perceived effort

2008-09-25 7:56 AM
in reply to: #1694758

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Veteran
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Cumming, GA
Subject: RE: Heart rate trends

Rocket Man - 2008-09-24 9:16 PM Max HR is pretty useless as far as determining training zones. You need to do a lactate threshold test and then base your training zones off of that. Depending on how you train and what you are training for, your LT will move up and down (although pretty minimally) in either direction.

Can you recommend a vendor who conducts lactate threshold tests?  How much do they usually cost?

2008-09-25 8:08 AM
in reply to: #1694181

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Master
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Subject: RE: Heart rate trends

Sports factory is good.

 If you want to do it on the cheap (like me) you can do a run LT test pretty easily. Warm up for 10 minutes on a relatively flat course, the run 20 minutes as hard as you can maintain. The AVG heart rate for the 20 minute erffort is your LT. you should do this every month or so. a 5k race would also be a good LT test.

2008-09-25 8:22 AM
in reply to: #1694181

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Champion
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Atlanta, Ga
Subject: RE: Heart rate trends

There are several places you can get your LT determined in the lab.  Sport Factory (www.thesportfactory.com) and ATS (http://www.athletictrainingservices.com/) 

BUT, if you want to get a number in the same range for no money, then just do field tests.  Like was stated above, basically for the run it's a 30 min consistant hard run where the average HR for the last 20 min is your LT.  The bike you can do it several ways.  An easy one is 2 - 5K (3.1 miles) all out efforts with 5 min of recovery between.  Average the two avg hr and you have your Bike LT.

For each of these efforts, make sure you warm up properly and cool down as well.  The efforts should be very hard but sustainable throughout the whole effort.  Remember that your Run and Bike LT's will be different.

With a race coming up, I'd wait to test.  

2008-09-25 9:31 AM
in reply to: #1694181

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Regular
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Subject: RE: Heart rate trends
Hi, as others have said Max HR is pretty much a meaningless number as far as endurance training is concerned and the goal of training isn't to raise your Max HR. In fact I'd say that Max HR is even less useful for endurance athletes than determing your VO2max but I'll save that for another discusssion. If you want to set up "training zones", definitely do a field type test to determine your LTHR (one for bike and one for run). The field tests that have been mentioned can be used but once you do the test you'll need to know how to calculate training zones from the test info and how to apply those zones to your training.

Also, remember that although HR can be used as a tool in training, it definitely has it's limitations and unfortunately you can't always rely on the number that your monitor gives you.

Jeremy

www.themultisportcoach.com

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