bravo106

Considering a LT of 165 bpm, I've seen various training programs with the top end of Zone 4 - threshold - anywhere from 164 - 173. Most of the other zones, regardless of the program, are within a few beats of each other. But the top of zone 4 has the largest variance. On one end, threshold is right at or a hair below my actual threshold. On the other end, it's 8 beats higher (165 * 105%), which would mean (wouldn't it?) that I'm well into anaerobic.

I'm incorporating some threshold intervals into my training now, & I'd like some guidance as to where I should be. Unfortunately, as of yet, I don't have access to power training, so HRM it is.

P.S. I'm going off of a VO2max test for my LT # (the same test which gave me a VO2max value of 70.12 , so for someone 48 y.o. I'm a little skeptical), although on Friel's 30/20 minute TT, I averaged 171, so even my LT is up in the air.

kensuf

Assuming that your LT test was done in a lab, you should have been given your HR zones by the techs.

bikeM3987

my lt is around 172, with my zone four falling right on it. However, other people I know have different zones set up, so that might be a source of confusion. Some people have 3 zones until they go anaerobic, while some have 4. the one you saw with the top of your zone 4 at lt, is probably designed with two of the lower zones combined into one (say tempo), giving you 3 below and one above, instead of the (i believe) more common 4 below and one above.

DrWJODonnell

Look at Friel's training bible. Go to the LTHR chart. Look up your LTHR on the chart. You will then have your HR zones.

That is all.

Stallionforce

Then it's not a matter of zones, once you find them. You've got to find your sweet spot in that LTHR range. I like to do block training, and I find this method particularly effective if I am doing my 2x20 intervals at about 92% FTP. At this 'sweet spot' HR, I can just recover between sessions, and therefore 'block' them, and achieve the benefit of supercompensation. But then we're talkin' FTP. Anyway, my LTHR is 172 and I will do my threshold work right around 158-160 bpm. Also take into consideration that your HR will drop on successive days of hard training, and due to other factors as well. HR training is still very effective; and I don't consider power training to be effective by itself. You still need to monitor HR. The most effective training is done with both power and HR.

fuzzthebee

Also, keep in mind that a well paced (w/power meter) threshold interval will see your hear rate gradually rise during the 20 minutes. My LTHR is ~167, yet on my 20' intervals, it will start out around 160 for the first couple of minutes, and by the end I will hit around 171.

bravo106

Unfortunately, they didn't. Well, they did, but there was a glitch in the software that only gave me 2 zones ... 1 up to 165, the other above. That's another reason why I'm a little skeptical of the results. They said I could come back for a retest once everything was all sorted out, but I haven't gotten around to it yet.

And, DrWJO, I used to go by Friel exclusively. But his threshold zone(s) are cause for confusion. With 165 in bold, i.e., LT, the zone goes up to 168. IIRC, he also divides threshold into 2 zones, 4a & 4b (what's he call them, sub-threshold & supra-threshold, or something like that?). Which brings me back to my question, would my threshold top out at 165, 168, or the top of 4b, which is higher still? Or am I splittin' hairs?

Last night I did a set of 2x8 intervals, hitting 167 on the 1st and 172 on the 2nd towards the end of each interval.

calhoun1

Aren't Friel's zones based on percentages of your LTHR?
https://www.martygaal.com/words/zones.html

So absolute numbers don't matter, but rather the percentage of your own LTHR.

MDcatV

You're splitting hairs. Use 171 as your LTHR and set your zones from there. You obtaining the 171 from real world conditions, which is where you'll be doing your training. The more "lab tests" I've done, and the more I hear/read about those that others have done, the more of a waste I think they are.

For threshold intervals, just do them at the maximum intensity you can maintain using perceived exertion and check your HR as a guage to keep from starting too hard. If you find 20' is too long to maintain or are having difficulty pacing such a longer effort, follow a "build up" progression such as starting out by doing something like a 4x6', then next week go to 3x8, 3x10, 2x15, 2x20, etc.