HR Zones: 220-Age - the TRUTH! (Page 14)

Do the 30' test

You know me already...

sorry but i am going to revive this thread....

so last night i did my first LT test and my avg over the last 20 minutes was 177, and i know my MHR is 197  (a far cry from the 220-age which i am 37 making my MHR off that formula 183....way off)  anyway i was so surprised to find that before i did the LT test i was guessing that i wanted to keep my HR at 162-165 b/c based off my long runs whether i was going up long hill or down i found that 162-165 seemed to be where i felt comfortable running forever...  which lines up perfectly with the low end of Z3, perfect for my IMCDA training 

so there is probably not a right or wrong answer but for my age 37 does the LT and/or MHR seem high??  obviously 220-age is way off but i am wondering since my MHR is 197 and LT is 177 is that good or bad, they seem high, does that mean i am in pretty good shape and my heart can beat a lot being a good thing or is it bad in that my heart is inefficient in getting oxygen to my muscles??  lastly in another two months should my LT go up or down???

any thoughts?? 

good idea, just did that.

thanks,

How are you calculating MHR?

Your LTHR is neither good nor bad, high nor low. What it is, is yours. Everyone's different, which is why formulae don't work.

In another two months your LTHR should be about the same. With proper training, though, you would expect to see your LTHR pace get faster.

Hi there . ONCE AGAIN, FORGET MAX HR. Since you have an LT now, you are good to go. You have to do one for the bike and run, just so you know. LT and MHR may be about 20 beats different, but in reality it doesn't matter what your Max HR is, so don't worry about it. Its kind of like shoe size anyway. It won't make you any faster and its not going to predict how fast you can be or how slow you will be. Your VO2 Max would determine how efficient you are.

LT can go down if you are new to training, and pace will get faster (IF you train properly) OR your LT could ride if you are coming back into training and haven't trained LT in a while. As you get more fit though, your LT will most likely stabilize. As you get older LT will drop, but it does not mean you have to get slower.

I hope that helps.

I did a 5k this past weekend and found my LT. 178.

What should my weekly training schedule look like. Zone 2 ?????

Trying to figure out where I should be training.

Check out this link:
http://www.beginnertriathlete.com/cms/article-detail.asp?articleid=630

Also, if you download a training program, you'll see what a training schedule should look like. You want about 85-90% of your training to be easy aerobic training - Zone 1 and 2. If you are beginning from absolute zero you are best to do all Zone 1 and 2.

There is a calculator on the site that will allow you to put in your LT and it will tell you your training zones. There is a link to it in your Training log page.

I hope this helps.

You should retest every 6 weeks.
You should use RPE when the temp is affecting your HR/pace. I haven't heard of adding 1-3 bpm - is that based on a study or anything like that?
Here is something I wrote on the subject:
http://www.d3multisport.com/articles/hrms.htm

Ken it's been over a 100 degree every day for a while now..   and you know I'm not a coach or anything but do you really think that up to 30-90 beats would make any sense.. that would make my top of 140 Z1  now a 170. 

I competed in a Duathlon last weekend (5k Run, 30K Ride, and 5K Run). I'm brand-spanking-new to Du/triathlons, but I plan on doing more because I had so much fun. At the end of the duathlon (it took me 02:02:02 and my tank was empty) my average HR was 173. Is it safe to assume that 173 is my LT? Can I plan my future training from there? Or do I need to take a day and do the 30 minute run test? I've been running 3 times per week for around 60 - 80 minutes at an average HR of 141 - 148 and I'm convinced that is has been entirely too slow based on my performance.

Thanks for any help.