Heart Rate Training Zones
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Kenny B.
Mike MacLellan
John Kilpatrick
Stephanie
8 posters
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Heart Rate Training Zones
When calculating your heart rate training zones, do you base them on your max heart rate or do you use your reserve heart rate?
Stephanie- Poster
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Re: Heart Rate Training Zones
Stephanie O wrote:When calculating your heart rate training zones, do you base them on your max heart rate or do you use your reserve heart rate?
I use the highest HR that I have recorded at the end of a 5K/10K race. I'm sure a true max HR would be higher...
John Kilpatrick- Explaining To Spouse
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Re: Heart Rate Training Zones
Do you also use your resting heart rate in the calculations?
Stephanie- Poster
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Re: Heart Rate Training Zones
I know Jerry used to post his HRR when he posted HR data. And someone... I think Martin VW, had a chart of various pace zones according to both HRmax and HRR.
I personally use my LTHR (most you can sustain in an hour race)/threshold pace for finding my zones.
I personally use my LTHR (most you can sustain in an hour race)/threshold pace for finding my zones.
Re: Heart Rate Training Zones
Reserve HR Karvonen formula http://www.sport-fitness-advisor.com/heart-rate-reserve.html takes into account your resting HR and your max hr. (don't use 220-age that is not usually very accurate) Then you would want to use a chart that is based off of Reserve HR zones (not max HR zones). If you decide to choose this method then stick to it from cycle to cycle so you are comparing apples to apples.
If you decide to use just your max hr then use chart for max hr zones. You can determine you max HR (or close to it) many ways. I think you already know this. But a decent idea is what your HR max is during 5k race and add a few points 3-5. Reason is you can never hit your max HR. Others use TM and run up hill or do it at the track.
I find HRR (Heart Rate Reserve) to be the most accurate as it takes into account resting hr. I use HRR mainly!
If you decide to use just your max hr then use chart for max hr zones. You can determine you max HR (or close to it) many ways. I think you already know this. But a decent idea is what your HR max is during 5k race and add a few points 3-5. Reason is you can never hit your max HR. Others use TM and run up hill or do it at the track.
I find HRR (Heart Rate Reserve) to be the most accurate as it takes into account resting hr. I use HRR mainly!
Re: Heart Rate Training Zones
Yes, you are correct Kenny - I use my max from a 5k race. I think I used to have my old Garmin set to use my Reserve HR zones as you wrte about, but I killed my GPS a few weeks ago and had to send it off to get repaired/replaced. The new one arrived yesterday and I need to reprogram my zones again. Made me curious about what all the cool kids are using.Kenny B. wrote:Reserve HR Karvonen formula http://www.sport-fitness-advisor.com/heart-rate-reserve.html takes into account your resting HR and your max hr. (don't use 220-age that is not usually very accurate) Then you would want to use a chart that is based off of Reserve HR zones (not max HR zones). If you decide to choose this method then stick to it from cycle to cycle so you are comparing apples to apples.
If you decide to use just your max hr then use chart for max hr zones. You can determine you max HR (or close to it) many ways. I think you already know this. But a decent idea is what your HR max is during 5k race and add a few points 3-5. Reason is you can never hit your max HR. Others use TM and run up hill or do it at the track.
I find HRR (Heart Rate Reserve) to be the most accurate as it takes into account resting hr. I use HRR mainly!
Stephanie- Poster
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Re: Heart Rate Training Zones
[(MAX HR – Resting HR) x HR Zone %] + Resting HR
My max is approx 203.
My resting HR is 50
e.g., [(203-50) x 60%] + 50 = 141
Below are my training zones:
ZONE I. Recovery
ZONE II. LSD
ZONE III. Tempo, Long repeats, fartlek, LSD Fast Finish, Pace runs.
ZONE IV. Short repeats
So in my case . . .
ZONE I. 60-65% 141- 150 bpm
ZONE II. 65-70% 150-157 bpm
ZONE III. 70-80% 157-172 bpm
ZONE IV. 80-90% 172-188 bpm
My max is approx 203.
My resting HR is 50
e.g., [(203-50) x 60%] + 50 = 141
Below are my training zones:
ZONE I. Recovery
ZONE II. LSD
ZONE III. Tempo, Long repeats, fartlek, LSD Fast Finish, Pace runs.
ZONE IV. Short repeats
So in my case . . .
ZONE I. 60-65% 141- 150 bpm
ZONE II. 65-70% 150-157 bpm
ZONE III. 70-80% 157-172 bpm
ZONE IV. 80-90% 172-188 bpm
Re: Heart Rate Training Zones
This is a chart from Pfitz's Advanced Marathoning:
I played it just for fun in the Spring and it seemed to be consistent. The only problem I found is VO2Max Interval 800m, there was not enough time for the HR to peak.
MHR% | HRR% | |
VO2Max | 94-98 | 93-98 |
LT | 80-90 | 76-88 |
LSD | 73-83 | 65-78 |
Recovery | <75 | <70 |
I played it just for fun in the Spring and it seemed to be consistent. The only problem I found is VO2Max Interval 800m, there was not enough time for the HR to peak.
Jerry- Explaining To Spouse
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Re: Heart Rate Training Zones
I used my max and my resting heart rates. Then I used a chart I found online to calculate the ranges.
Nick Morris- Talking To Myself
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Re: Heart Rate Training Zones
If and when I use hr data I will look at and use HRR. I believe it is a better way to maximize training.
Schuey- Explaining To Spouse
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Re: Heart Rate Training Zones
Thanks for your input everyone! Looks like I am on track with using HRR zones.
Stephanie- Poster
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