hear rate test results....will this work?

the Swim test was last night.

I did feel a little sore when i got up this morning but very light soreness, i stretched light and by the time i put my shoes on i was feeling good.  i never get cramps in my legs which was the wierd part.  felt great the first 10 min into the tt.  I mean its not the most comfortable thing in the world to do a tt, your body is asking to stop.

regardless I just want find out if the results from this test are actually usable, i knwo that the remaining 5 min would have pushed my hr little higher. 

I am so pissed, i was actually on pace to break my 5km PR

I would add a few beats to the ave and use that number.  It will be close enough and if you are going to test again in a month then you wont be training with these zones for to long anyways. 

So you only ran 15 minutes of the 30 minute TT, right? If so, I'd be leery of giving any credence to the average you got.
The point of looking only at the last 20 minutes of the 30 minute TT is to eliminate the early goings where you may have been holding a pace/HR you couldn't sustain. In your case, you only did 5 minutes of the key 20. Given that your legs cramped up and that your max HR is way above the average, I'm inclined to believe you went out too hard.

no....the 30 min tt is 10 min warmup, 20 min tt, 5 min cd

I did 15 min warmup, 15:20 TT, 6-7 min cd

Even if he went out to hard I would say that his results would be able to give him decent numbers to train off of for zones 1 - 3.  Zone 4 where your LT is, is pretty critical to have right but if these numbers are a little off and he is running low zone 3 rather then high zone 2 it doesn't really matter that much.  His average was for 15 min instead of 20 so it's not going to be that different in a retest. 

I would say zones based off that number are ok for training not for racing. 

Nope. I've done the same test. Look at the protocol you posted and note what I've highlighted:



The warm-up is not part of the test.

Edited by dgunthert 2009-09-09 10:09 AM

I would say no; you only did half of the test and were unable to finish.  It is likely that your avgHR is a fair bit higher than it would be had you been able to finish the entire test.  The test is supposed to be 30 minutes and take the average HR for the last 20 minutes of the test.

Shane

Agreed on the average. Either you went out too fast, or you have a very fast response in HR to exercise.

For now, I'd use the 184, or possibly add a couple beats as another poster suggested. You were close enough to the end that you probably werent going to push it much higher, and it may have been slightly inflated anyway due to being tired from the swim test the day before. (As you found out, it's usually a good idea to separate tests like this by at least a couple days.)

Once you stopped the test portion, how soon did your HR drop down to near a baseline? That's another great indicator of fitness. There are a lot of people that can slaughter a 20 min TT test, but then their HR stays elevated for the next 15-20 minutes.

John

If he's only doing zone 2 and 3, determining LT is almost unnecessary. If he wants to train at LT, though, better to estimate low. Still lots of benefit even if he's a little under it. No more benefit and lots more risk of injury if he's training even slightly above it without realizing it.

Sorry to disagree again, but don't use 184 for anything. It's definitely not even close to your LT and it's not your max HR either, since this wasn't a max HR test. That's a completely different protocol. You should never hit your max HR during an LT test. If you do, you went out WAY too hard.

my run this morning:

1) start 15 min warmup
2) 15:20 min TT instead of 20 min
3) 6-7 min cooldown

out of 20 min I did 15:20

i did the proper warmup and cooldown but instead of 20 min i did only 15:20.

Edited by trix 2009-09-09 10:18 AM

Ditto

Fixed.

Shane

nevermind.  I see what you are saying, I was thinking the 15 min warmup was part of the TT for some reason. 

I take back what I said, you didn't get far enough into the test to give you any meaningful results. 


Edited by Global 2009-09-09 10:32 AM

Let's try again


Run test protocol:

After a 15 minute warm-up of easy running, finish with a few quick 20 seconds bursts to get your heart rate in the correct training zone.

• The 30 minute TT begins.
• At 10 minutes into the test, hit the 'Lap' button on your heart rate monitor, to get the average heart rate over the final 20 minutes of the test.
• The average for the final 20 minutes is your Lactate Threshold or LT.
• You should finish knowing you gave it everything you had.

The protocol is to warm up for 15 minutes. This warm up is not part of the TT.

The TT is 30 minutes long. That's 30 minutes of running hard. After 10 minutes of hard running, you hit the split button on your watch so that you can look at your average heart rate over the final 20 minutes of the 30 minute test. The average of that final 20 minutes is your LT. Again, the reason for this is to get the average HR after you've settled into a sustainable pace. If you go out too hard, you won't be able to maintain it and your body will force you down to a slower pace. By not including the first 10 minutes, you throw out any skewing of the data that may have occurred as a result.

Edited by dgunthert 2009-09-09 10:41 AM

thank you now that makes sense.

seems like i need to redo the test or just use the 184 for now and redo next month

Dangit. I misread that as well. You're right, the 184 is meaningless, as is the test (barely 1/2 done.).

Give it a few days and repeat the test.

John

Do you have a recent standalone run race result?

Shane

nope unfortunately, i do not.  up to this point i have been using the HRM in a very stonage like way, which is not the best way to use it....

i misread the test.....bah!  Sorry for all the confusion....i am so pissed right now!!!

Edited by trix 2009-09-09 2:22 PM

Find a not too hilly 10k in the next few weekends and just run as hard as you can (without risking injury of course).  That will probably be a good indicator of your LT for now. 

i live in florida, i can find a not too hilly 10k everywhere.... 

Doesn't need to be a race where you wore your HRM; just a standalone run race of pretty much any distance.

Shane

my last standalone 5k was about 3-4 years ago and it was 26:30 if i recall i was slow back then....

These are my 5k results from my triathlons over the past 1 year:

Race Name	Race Date	Run	Distance		pace / mile
Mack Cycle Key Biscayne Triathlon Trilogy #3	08/16/2009	0:23:10	3.25		0:07:08
Mack Cycle Key Biscayne Triathlon Trilogy #1	06/21/2009	0:22:39	3.1		0:07:18
Triathlon Season Opener	02/08/2009	0:19:04	2.5		0:07:38
Mack Cycle Triathlon Trilogy Bonus Round	09/21/2008	0:24:39	3.1		0:07:57
Mack Cycle Key Biscayne Triathlon Trilogy #3	08/24/2008	0:25:59	3.1		0:08:23
Mack Cycle Key Biscayne Triathlon Trilogy #2	07/20/2008	0:26:57	3.1		0:08:42