Zone training is more nuanced than just HR

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Mar 18, 2024
8:06:29pm

niqmadu All-American

Zone training is more nuanced than just HR

As stated by some, what you might be looking for are the lactate thresholds (zone2 and zone5).

Watch a few interview of Inigo San Milan on YouTube (researcher at univ of Colorado and coaches Tadej Pogacar in the Tour de France)

It very much depends where you are starting from.

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niqmadu

Bio page: niqmadu
Joined: Jan 14, 2010
Last login: May 15, 2024
Total posts: 2,453 (4 FO)

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Messages

Author

Time

Ok cardio experts. What the best way to find my max HR for zone training?

The Pope

Mar 18, 7:34pm

The cyclist test is to go on a hard ride and finish as hard as you can up a steep hill until you almost black out.

Joe Banks

Mar 18, 7:39pm

Yes, do a lactase test and a V02 max test at a lab

inertiaman

Mar 18, 7:41pm

I prefer to benchmark my zones by how I feel at a given power and my HR zones

BikeGuy

Mar 18, 7:42pm

220-age is the guideline. You don’t want to find your absolute max.

Tare

Mar 18, 7:43pm

This ^^^^^

nomomtn

Mar 18, 7:46pm

Completely inaccurate if you are fit. Do progressively increased load

niqmadu

Mar 18, 7:56pm

Thats right! Run until your heart explodes and then you’ll know your max.

blueaussie

Mar 18, 7:58pm

I’ve tried… always max out before it does though

niqmadu

Mar 18, 8:01pm

<< Deleted >>

cougfanz

Mar 18, 8:18pm

I think it is really difficult (and a little sketchy) to get to my max.

BikeGuy

Mar 18, 8:11pm

I like this quote from running coach Steve Magness.

Mar 18, 8:35pm

And dang. You are strong. Those are solid numbers.

Mar 18, 8:37pm

Yeah outstanding fitness level

niqmadu

Mar 19, 10:04am

That is a great quote! It's so hard to go that hard.

BikeGuy

Mar 18, 8:47pm

Lactate threshold is different than max HR. You can pay around

nc-puma

Mar 18, 7:47pm

What level of training are you doing currently?

Mar 18, 7:51pm

Also, what exercise are you doing? The club I train with has kind of swung the

Mar 18, 8:21pm

I should have stated this in the OP, but I’m starting from

The Pope

Mar 18, 8:24pm

Do you have a smart trainer? An FTP test is how I’ll do it on the bike.

Mar 18, 8:25pm

Unfortunately no, I’m in AZ and can ride in the winter outside. I’ll probably

The Pope

Mar 18, 8:50pm

Zone training is more nuanced than just HR

niqmadu

Mar 18, 8:06pm

It is a guideline. The only real way is to truly max your heart rate out.

Mar 18, 8:13pm

I do this as a run test about once a quarter. About a 15 minute warm up with

Mar 18, 8:16pm

Sounds brutal!

Mar 18, 8:29pm

Walk on an inclined treadmill for 8-10 minutes then up the speed

cougfanz

Mar 18, 8:15pm

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