Heart rates

fire2812 - 2011-01-16 11:02 AM Was wondering what percent people try to keep their HR at during a Ironman. I have been keeping track while training for my first marathon and have found that at 75 - 80 percent I can go along time and feel great. When i get above 80% i start to run out of energy pretty fast.


Any help is appreciated

zia_cyclist - 2011-01-16 5:07 PM

What % of what?  The best way to set heart rate training zones is to be tested; either by lactate blood draw or VO2 metabolic.  Each has it's advantages.  With VO2 I don't use %'s.  I'm looking for markers in the RER to determine training zones. 

Matt True - 2011-01-16 6:27 PM I have seen a fwe things on HR lately and I will say that for me I am way outside the numbers.  SO  much so that I talked with my doctor.  A 5 k I did my HR was 208 at the finish, so I had a Strees echo Heart study done.  They told me that i was just a freek of nature and discustingly heatlhy for 39.  So after that I don't really put alot of stock in the heart rate training.  I think there are some valid points and research some times speaks the truth but race how YOU feel not what Heart Rate monitor says and you can't go wrong.

jmeeks1977 - 2011-01-17 10:51 AM

I'm assuming you're referring to the hr formula crap? If so, you are a perfect reason why 220-age is bunk.

How does someone establish how they are supposed to feel when doing an IM? I felt great the fist 40 miles of my last IM, but blew up later. The HRM told me I was going to blow-up, but I raced how I felt. Through trial and error a person can get a feel for the right level of effort, but, an IM is not really a good distance for a lot of trial and error. The error can make for a terrible day. Racing how you feel might work at shorter distances, but unless a person has developed a feel for pacing an effort, simply racing you feel in an IM might not be the best idea.

To the OP, FWIW, I raced my first mary (2 years ago) at about 83-84% (average over the whole race) of my max HR. Max HR was established in a lab test. I started of at a lower percentage and finished at a higher %. I had also run several 20 milers with large portions of the run at this level of effort. You can follow HR pacing guidelines, but make sure you train some at these levels. Don't train at 65-70% and expect to sustain 70-75%.

fire2812 - 2011-01-17 12:17 PM

Percent is of my Max Hr which is 175 by using the running on the track method. 3 400's. I dont have access to a sports facility that can measure HR in my area. I was told this was the next best way to check it. Read the time crunched triathlete. Just been curious if people try do do endurance sports in the 70-80 percent range.

zia_cyclist - 2011-01-17 4:27 PM

That's what I thought you would say.  The HR formulas work only if the formula matches your particular physiology.  The chances of that are slim.

Since you don't have access to a lab, the next best thing (or by some coaches, the best thing) is a field test.

After warmup, run (or bike) a 30' time trial.  Record the HR data for the last 20' of the time trial.  The average HR for the last 20' is an estimate of your lactate threshold HR.  

Then use these %'s of LT HR to determine your training zones:
z1 - <68%
z2 - 69-83%
z3 - 84-94%
z4 - 95-105%
z5 - >106%
Note: you have to do this test for the bike and run separately.  Your training zones will be different for each.

In my experience, field tests yield training zones that are higher than lab tests.  I've had better success in training and racing using lab tests.  

fire2812 - 2011-01-17 6:44 PM

What type of facility does the lab testing. I may be looking in the wrong places