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HR Zone Question
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 2016-12-11 6:56 PM |
Member  131  |  Subject: HR Zone QuestionI had my HR zones done using one of those VO2 masks and a computer on a treadmill and trainer by my coach in August 2014. Bike Z1(105-120) Z2(121-137) Z3(138-144) Z4(145-152) Z5(153-162) Run Z1(95-114) Z2(115-129) Z3(130-149) Z4(150-164) Z5(165-176) Max HR 176 (predicted) Now, I am wondering if I need to have them retested. For last 12 weeks, I have been doing base work and I can barely keep my HR below 129. I never run in Z1 even at 4 minutes/mile slower than my marathon pace. Also, looking back over my races in 2015 & 2016, I am typically racing 1/2 marathons at middle of Z4 (150-155). I remember that I can't sustain 160+ for more than a minute or two. At my best in 2015, I could do 8:00/mile over a 10 mile course at average 158 HR. So when my current plan says run recovery in Z1, I can't even get there. Is this correct? Should I be retested? Details 48 YO Finished IMWI 2015 in 13:30 Just restarted training from being on couch for 6 months about 3 months ago Done multiple HIM and marathons 5-10 pounds over weight Edited by scottficek 2016-12-11 7:05 PM |
| 2016-12-11 8:07 PM in reply to: #5207283 |
Veteran 720  Aurora, Illinois | Subject: RE: HR Zone Question Definitely time for a retest. Especially since it's been 2 years and you are just coming back from a break. No need for a Vo2 test. A field test with a heart rate monitor (and power meter if you have it) can be done outside or on a trainer. I have athletes do them a few times a year! |
| 2016-12-12 5:47 AM in reply to: scottficek |
Extreme Veteran 5722 | Subject: RE: HR Zone Question Originally posted by scottficek I had my HR zones done using one of those VO2 masks and a computer on a treadmill and trainer by my coach in August 2014. Bike Z1(105-120) Z2(121-137) Z3(138-144) Z4(145-152) Z5(153-162) Run Z1(95-114) Z2(115-129) Z3(130-149) Z4(150-164) Z5(165-176) Max HR 176 (predicted) Now, I am wondering if I need to have them retested. For last 12 weeks, I have been doing base work and I can barely keep my HR below 129. I never run in Z1 even at 4 minutes/mile slower than my marathon pace. Also, looking back over my races in 2015 & 2016, I am typically racing 1/2 marathons at middle of Z4 (150-155). I remember that I can't sustain 160+ for more than a minute or two. At my best in 2015, I could do 8:00/mile over a 10 mile course at average 158 HR. So when my current plan says run recovery in Z1, I can't even get there. Is this correct? Should I be retested? Details 48 YO Finished IMWI 2015 in 13:30 Just restarted training from being on couch for 6 months about 3 months ago Done multiple HIM and marathons 5-10 pounds over weight Contrary to many recommendations, I would not do a HR test. Go out and do a 5 or 10k race now and then. You'll get true measures of improvement and use McMillan or Daniel's to get your training paces. |
| 2016-12-12 9:06 AM in reply to: marcag |
Veteran 720 Aurora, Illinois | Subject: RE: HR Zone Question Agreed on the running part. Pace makes more sense then HR. On the bike, power does but since many don't have a power meter I still like to do a HR test there. |
| 2016-12-12 9:09 AM in reply to: marcag |
Pro 6582 Melbourne FL Gold member | Subject: RE: HR Zone Question I had very good correlation using McMillan's run pace calculator and field LTHR testing HR zones when I was run focused training for HM/15k events. If I had one of those days where HR was running higher for any reason (weather, stress, etc.) but RPE was ok and I was still in the run pace zone I didn't worry about it too much. If RPE/HR was high and pace had to drop below the range I knew from experience that sickness was likely on the way or I was very stressed from work and training, I'd then take a day or more off. I stopped using HR on the bike a long time ago once I started using virtual power on the trainer, outdoors I just use RPE. |
| 2016-12-12 5:59 PM in reply to: Donto |
Extreme Veteran 5722 | Subject: RE: HR Zone Question I find the advantage of pacing charts like Daniels is they can be used for 400, 800, 1k...repeats. HR can't. HR works ok for the easy stuff, for the harder stuff I find it much less useful. |
| 2016-12-12 8:37 PM in reply to: marcag |
| Master 10208 Northern IL | Subject: RE: HR Zone Question For things that short, yeah, HR hasn't been that great of a help in pacing. But for longer durations it has been. Also as the terrain varies. |
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