General Discussion Triathlon Talk » Heart rate zones help Rss Feed  
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2018-11-20 10:31 PM

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Subject: Heart rate zones help
Did a ramp V02 test with a mask and got the following results (photo attached with any luck). I was planning on training this year using the MAF method which would give me a HR upper limit of 137. So now what?




(zones.JPG)



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2018-11-21 2:38 AM
in reply to: ndechant

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Subject: RE: Heart rate zones help


Do you have a running race result like a 5km or 10km time ?
2018-11-21 8:12 AM
in reply to: marcag

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Subject: RE: Heart rate zones help
Yes. I'm slightly afraid to post them - you fast types will think I was carrying a wagon. 10km : 53 mins. 5km - 26 min, half = mins under 2:00, full = 4:06
2018-11-21 8:51 AM
in reply to: ndechant

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Subject: RE: Heart rate zones help
if you went out and ran 10min miles, what would your HR do ? Do you think it would match that chart ie 154-163 ?

Personally I think you need to run on the easier side of that chart.

Ignore the MAF HR for a second. Maffetone would want you running at a pace where you are burning lots of fat and less carbs. That test shows you are not a very good fat burner.

How much of a running base do you have ?

2018-11-21 9:27 AM
in reply to: marcag

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Subject: RE: Heart rate zones help
Thank you for your reply. I started running about 5 years ago, ran too hard too often - got hurt and was tired all the time. Real unique story I know. I feel good running slower in Z1 as shown, but the races that I've competed about 10 half marathons and a full the pace and HR match exactly to this chart. I can talk in full sentences in Z2 as shown on chart and probably even carry on a conversation. Ultimately - I'm just trying to avoid the dreaded zone where I'm not hard enough for hard but too hard for easy.
2018-11-21 11:59 AM
in reply to: ndechant

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Subject: RE: Heart rate zones help
looks like you have something to gain by running Z1/low Z2

I am curious how much you eat on your marathon. Those numbers would indicate you need to eat a lot.


2018-11-21 3:02 PM
in reply to: ndechant

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Subject: RE: Heart rate zones help
That's great info to have.
Tells you a general target for your zone work.
The goal would be to become more efficient fat burning in the low zones while integrating speed and tempo work to get your HR more efficient.

Faster over time needing less energy and relying on the fat stores for energy instead of in-taking carbs to keep going.

That's my philosophy, maybe not MAF...
2018-11-21 9:50 PM
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Subject: RE: Heart rate zones help

Listen to Marc.....he's on the money.  I am 58 years old and I can run at 6 mph for 3-5 miles and my heart rate never gets above 125......you need some long, slow work. (long being relative to your fitness)  Running efficiency is about patience.  You'll get there if you practice getting there.



Edited by Left Brain 2018-11-21 9:51 PM
2018-11-22 4:17 AM
in reply to: ndechant

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Subject: RE: Heart rate zones help

Originally posted by ndechant Did a ramp V02 test with a mask and got the following results (photo attached with any luck). I was planning on training this year using the MAF method which would give me a HR upper limit of 137. So now what?

First up, I've had many of my athletes follow the Maffetone method (specifically MAF running) over the years and have had excellent results.  Using the Maffetone formula will all but guarantee you'll be exercising well below your aerobic threshold - which is how you most efficiently force adaptation and develop the aerobic energy pathway (train your body to burn fat for fuel).  Based on what you've said in this thread, I agree you can benefit from low intensity training such as you would get with MAF running (if you can tolerate the often painfully slow pace).

Next, and this may spur some debate.  I'm not a big fan of using lab metabolic testing to set training zones. Any test - a field lactate threshold test, a FTP test, metabolic testing - is a snapshot in time.  Your thresholds - aerobic, anaerobic, lactate, etc. - can differ from day to day, even hour to hour by a number of beats per minute.  When you undergo metabolic testing, you are likely in a controlled environment where they are using advanced medical grade technology.  I'm willing to bet that isn't the case when you train.  The biggest problem I have with metabolic testing is it's difficult and expensive to repeat regularly.

You can closely estimate your Maximal Lactate Steady State (MLSS) with a field test.  Heart rate at MLSS is the number we most commonly associate with lactate threshold.  Once you know that value, you can then set training zones.  As you your body adapts to the training, you can easily retest and reset your training zones so you are always training at the proper intensity.  Some would say a field test isn't as accurate as a lab test.  Yes and no.  We've already established the lab test is a snapshot of your thresholds at the time of the test (as is any test) and was done under controlled conditions.  If the day you go for a run it's 20-degrees warmer than it was in the lab when you did your test, your threshold values and thus your training zones, are likely off by a few beats per minute.  The reality is, a field test will get you close enough to set valid training zones and is easily repeatable on-demand.

Here's how to perform the field test and set your training zones.

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