hear rate test results....will this work? (Page 2)

Okay, while it won't help with your HR, what I would do for the time being is run by pace.  In a sprint race, if you have paced the swim and bike well, you should run close to your 10km pace.  This would give approximatley 45' for an open 10k which according to Daniels gives the following paces:

These are your paces for each training zone. Note: Pace is time per distance
Training Zone:	Pace
E Easy Pace HR: 65-79% Qty: lesser of 25% weekly milage or 150 min	km: mile:
M Marathon Pace HR: 80-90% Qty: lesser of 90 min or 16 miles	mile:
T Threshold Pace HR: 88-92% Qty: lesser of 10% weekly milage or 60 min Why the 0.68 mile distance? See NOTES below.	400m: 800m: 1000m: mile:
I Interval Pace HR: 98-100% Qty: 8% weekly milage Why the 0.68 mile distance? See NOTES below.	400m: 1000m:
R Repetition Pace Qty: 5% weekly milage	200m: 400m:

To put these into zones, you are looking at approximately:

E -> zone 1-2
M -> zone 3
T -> zone 4
I -> zone 5
R -> fast HR would not be a good indicator

Shane

shane thanks, this is a great idea.

i think i kind of run these paces, that is why i wanted to do the HR test....but for now these paces will do.

Just think - at least by screwing up the test you found out you screwed up the test so you didn't screw up the test!! Good luck getting it figured out from there!

you would think that

10 min warmup, test starts 30 min tt pace, after 10 min hit lap wouldn't be that hard....but you see for some reading comprehension 101 was never one of the requirements in college.....

 

in all seriousness, i am glad i didn't keep it going my leg was sore the next day although much better 2 days after....having a sprint on saturday i did the smart thing, i will try to run by paces this month and do a new test next month.  with the higher milage training for my HIM i will be running more....

Just as an aside

I've done these tests many times - both as training and using races.  What I find is that pretty quickly into the test part I can figure out what my sustainable HR is for the duration.  I glance down and see the number and it pretty much stays there.  If I try and push it and feel like I can't sustain the pace I glance down and see I have gone a few beats over the number so I know it is pretty close.  So even though I always complete the test, from about 10mins I know what the answer will be!

So, until you do the next test, unless you think your pacing was way off I don't see the harm of using it as a rough guide for zones.  You should also be able to tell by becoming more aware of your rpe/ body.  I mentioned above how I tell going above LT but also between z2/3 there is a change in breathing for me (can talk long sentences to short ones!)

Again to reiterate, this is the number to use for LT NOT max HR

This is a very good point. After you've been doing it for a while, you can pretty much feel when you've tipped over your LT. It's that point where breathing isn't just deeper and quicker than normal, but where it starts to become ragged. When holding a conversation moves from being challenging to pretty much impossible.