What are the HR Training Zones

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2005-06-09 12:21 PM

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Subject: What are the HR Training Zones
Can someone describe the basics of HR Zones for a newbie to HR Training? My understanding is that the most commonly used are:
Z1 Long Slow Zone 50-70%
Z2 Endurance 70-75%
Z4 Tempo/Threshold 80-90%
Z5 Interval 90-95%

Where the formula for say 75% is: (MHR - RHR) * .75 + RHR
so for example using an estimate of 186 as my MHR and 63 for RHR i would have
75% = 155bpm

is the formula correct?
are the 'zones' correct
how does a newbie use this in training? Z2 80% of the time and Z4 the rest of the time with a little Z5 mixed into the Z4 sessions?

I have been searching this stuff and have found lots of bits and pieces but i am trying to put it together so i can actually use it.

Thanks


2005-06-09 1:54 PM
in reply to: #171858

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Subject: RE: What are the HR Training Zones
I have a comprehensive article about training intensity that I'll be hapy to send to anyone who write mne at [email protected]. My book The Triathlete's Guide to Run Training has a huge chapter on the topic. The book is available at www.Fitness-Concepts.com Ken
2005-06-09 1:58 PM
in reply to: #171858

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Subject: RE: What are the HR Training Zones

not sure if you read them but 3 articles here: http://www.beginnertriathlete.com/cms/index.asp?catid=54 

there are several ways to set up and determine zones...i'm sure others here can lend some help...

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