General Discussion Triathlon Talk » low aerobic training Rss Feed  
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2020-08-11 5:41 PM


139
10025
Subject: low aerobic training
This has prob been ask and answered a hundred times, but help me. My garmin 945 says I am doing very little to no low aerobic training. I guess I dont understand how or what to do to get that done. Do I need to go slower and shorter, slower and same, slow and longer? Do I go slow with some short fast work? I am just lost as to how to get the low aerobic in.
For reference I am a 49 year old back of pack have fun guy, not a podium guy. However, I was training for des moines and was regularly jogging 9 miles about 3 months ago. Something happened and literally over 1 run my fitness went to nothing and right now I am struggling to jog 3.5 without stopping. Yes I went to the Dr and he says everything is fine. So, I wonder if I didnt overtrain and hit a wall and it cost me big time in fitness.


2020-08-12 12:52 PM
in reply to: bnsafe

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1177
1000100252525
McAlester, Oklahoma
Subject: RE: low aerobic training

The simple answer is that your Garmin is trying to get to slow down.  The default HR zones for about 118-136 BPM for someone who is 50 years of based on a Maximum HR of 170 BPM.  

Having said that, the default zone are notoriously inaccurate for endurance athletes.  If you are going to use the zones on your Garmin you should do a Lactate Threshold (LTH) Run  Test to accurately determine you, Heart Rate Zones. 

To get ready for the test You should do a 10-minute warm-up and any stretching or strides that you would do before a race.

Then run as hard as you can from 30-minutes.  It should feel like a race the whole way.  Ten minutes into the test start recording your HR.  The average HR for the last 20 minutes of the test will be your LTHR (Lactate Threshold Heart Rate). 

From there set up your HR zones.

Zone 1:   0% - 85% LTHR
Zone 2: 85% - 89% LTHR
Zone 3: 90% - 94% LTHR
Zone 4: 95% - 99% LTHR
Zone 5a 100% - 102% LTHR
Zone 5b 103% - 106% LTHR
Zone 5c 106% and up LTHR 

 

Your Aerobic zones are Zone 1 & 2.  

2020-08-12 4:42 PM
in reply to: BlueBoy26


139
10025
Subject: RE: low aerobic training
thank you. I appreciate your input. I will start adding some slow runs in. I did tonite at about 3 minutes slower per mile than my usual but went a extra mile.
2020-08-13 1:29 PM
in reply to: bnsafe

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1177
1000100252525
McAlester, Oklahoma
Subject: RE: low aerobic training
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