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Very confused about heart rate zones. Help!
Spanish
Posts: 3
in General Chat
Hello everyone. I'm new to this website and tried to search for the answer to my question without success, so please forgive me if this has been asked a million times before!
I understand that there are different ways to calculte maximum heart rate and that it will be highest on the run, a bit lower on the cycle and lower still on the swim. However, I'm sooo confused about how to work out an appropriate training zone.
My plan was to mix up longer steady sessions to build endurance with shorter faster sessions to build speed. But everywhere I look tells me to calculate it differently. The 'aerobic zone' seems to be variously described as between 60 - 70% of maxHR or 70 - 80% of maxHR, with the 'threshold training zone' at either 70 - 80% or 80 - 90%. Which is it?? Or does it vary depending on what sport you are doing?
Also, different places have different ways of working out the percentage! Should it be 70% of my actual maxHR or 70% or my 'working range' (ie deducting resting rate before the calculation than adding it back on)?
I suspect this is a case of 'a little bit of knowledge' and I'd be really grateful for some advice from those with much more experience that me. Thanks!
I understand that there are different ways to calculte maximum heart rate and that it will be highest on the run, a bit lower on the cycle and lower still on the swim. However, I'm sooo confused about how to work out an appropriate training zone.
My plan was to mix up longer steady sessions to build endurance with shorter faster sessions to build speed. But everywhere I look tells me to calculate it differently. The 'aerobic zone' seems to be variously described as between 60 - 70% of maxHR or 70 - 80% of maxHR, with the 'threshold training zone' at either 70 - 80% or 80 - 90%. Which is it?? Or does it vary depending on what sport you are doing?
Also, different places have different ways of working out the percentage! Should it be 70% of my actual maxHR or 70% or my 'working range' (ie deducting resting rate before the calculation than adding it back on)?
I suspect this is a case of 'a little bit of knowledge' and I'd be really grateful for some advice from those with much more experience that me. Thanks!
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I would suggest you find one particular method and stick to that.
I follow a lot of Joe Friels advice, For his HR zones he works to % of lactate threshold,
A link explaining all this is here :-
http://www.trainingbible.com/joesblog/2 ... zones.html
I've only recently got a heart rate monitor and I (foolishly) thought it would make things really easy and straight forward. But I guess if I look at what my heart rate monitor is saying and compare to how hard I feel I'm working I'll gradually work out which system seems to suit me best.
Thanks again. S
As you get fitter your min and max heart rate will change slightly so you will want to recalibrate your watch etc with your training zones by re-testing every 6-8 weeks. If you don't, you will find that your training is too easy etc and will be wondering what's going on.
There is a lot of nonsense talked /written about heart rates zones including one well known coach who has the aerobic/endurance zone from 55 to 80% of heart rate max. You will also find confusion as to what a tempo session is or what a cruise interval is. Stick to Joe Friels definitions and intensities. No wonder you get bamboozled.
HarryD
Many thanks, S
..and that is why you need to re-test yourself regularly.