HR Zones: 220-Age - the TRUTH! (Page 4)

Ok thanks for the Calculatar

Run zones

Zone 1 - 104-133
Zone 2 - 134-142
Zone 3 - 143-150
Zone 4 - 151- 156
Zone 5a - 157-160
Zone 5b - 161-165
Zone 5c - 166-174

So I should do my LSD runs between 104 and 142 that is a very big range. I have been doing them around 120-125  This would them seem to be two slow So my new plan is to run them up to 134-140 range. Or is there a reason to keep them lower?  I then should relly not run in zone 3? Then I can do shorter runs say under an hour in zone 4.?  Intervals coud then go into Z5a?

Does sound correct?

Again thanks for the advice.

This is my workouts totals for Aug.

Bike: 10h 3m 05s - 144.4 Mi
Run: 7h 37m 04s - 31.9 Mi
Swim: 4h 24m 19s - 10240 Yd

Should I do less on the bike or swim to do more on the run?

Not such easy questions.  How many hours let us say 1.5 hours on week days and 3 hours on Saturday and sunday 1.5 X 4=  6 +6 =  12 hours a week

Primary Goal  lose weight

Next goal  be in shape to do an Oly.

Biggest weekness Run

Ok one last question and I will leave you alone.

Run: 3-4x per week - 2x.5 hour, 1x.75, 1x long (up to 1:30) 4+ hours total
Weight train 2-3x per week   What Zones should these runs be in.?

Thanks for all the help

Dave

Wow...this thread rocks.

Mike - here's my question:

When training in the low heart rate zones, I'll occasionally spike the heart rate due to a hill.  Gearing down to my lowest gear and decreasing effort will still not keep me in Zone 2.  Should I worry about this???  Its typically only for a minute or two, but depending on the terrain, sometimes up to 5 mins.  How much does the occasional heart rate spike screw with your intended training?

Ok you ask for it.

Today I did the run 8 min walk 2 min thing for a total of 70 min.  I tried to keep my HR around 132 during the run part it would some times slip to 125 and went as high as 137 there were a few florida hills. When I drop to a walk my hr would drop 33 points in the three min down to between 99 and 103.  My question is this good recovery? Is it letting my HR go to low?  I plan to keep adding a ten min block each time I do this then start to go 9 min run 1 min rest after I get to an hour and half.