Training & Nutrition - LTHR and Max HR

I have been riding for 4 months now, 24/Male, former college soccer player

I did a LTHR test today, 10k all out then take 102% of the Average HR (Friel) I found my Average HR to be 184 thus giving me a 177 LTHR is this rather high? I completed the TT with an average around 25mph. Then immediately following the test I did an all out Sprint until I could not go anymore to get a max HR. I reached 198. Does this seem correct, and what should I be aiming for?

Usually I have to dedicate a workout to obtain a max HR -- if I feel muscular/leg fatigue, there's really very little chance of hitting my true max as my legs usually give up before my heart maxes out. It's an extremely difficult number to hit -- and even harder when not in a race in a do-or-die situation. Basically, there's a good chance yours is higher.

Given that, HRmax is a little outdated for setting training zones. Finding your LTHR and calculating zones from it is a better way to train. There is a good LTHR calculator on this board somewhere -- i think it involves a 2x20min test. Try it next time and report back your last 20min HRavg. Don't take too long of a rest. It's better than multiplying any number by a percent of your theoretical ability -- which is sort of a waste, as everyone's anaerobic threshold is different. If you're going to do a LTHR test, do it properly and just take the raw numbers.

I have been riding for 4 months now, 24/Male, former college soccer player

I did a LTHR test today, 10k all out then take 102% of the Average HR (Friel) I found my Average HR to be 184 thus giving me a 177 LTHR is this rather high? I completed the TT with an average around 25mph. Then immediately following the test I did an all out Sprint until I could not go anymore to get a max HR. I reached 198. Does this seem correct, and what should I be aiming for?

You must mean that your average HR was 174, not 184? If you accept 177 for LTHR and 198 for Max, that gives you a LTHR that is 90% of your max. That is entirely normal. I hear of it varying between 88% and 92%, depending on the individual and their state of training.

I have been riding for 4 months now, 24/Male, former college soccer player

I did a LTHR test today, 10k all out then take 102% of the Average HR (Friel) I found my Average HR to be 184 thus giving me a 177 LTHR is this rather high? I completed the TT with an average around 25mph. Then immediately following the test I did an all out Sprint until I could not go anymore to get a max HR. I reached 198. Does this seem correct, and what should I be aiming for?

I really wouldn't worry what your MaxHR is. Your LTHR is a much more important number. Try the 20minute test as shown in the sticky at the top of this section to see if you get a number close to what you have.

In regards to the MHR, I do not plan to use it for training was more curious than anything.

[QUOTE=JPradun;5538590] Given that, HRmax is a little outdated for setting training zones. Finding your LTHR and calculating zones from it is a better way to train. QUOTE]

One you have your LTHR what % do you use to set up your training zones. The link is broken on the Test description page.

Try this link:
http://kevinlippert.com/workouts.php?show=all&CAmenuOpen=on

If it works for you, print it out - his web site is down a lot because of hackers.

[QUOTE=JPradun;5538590] Given that, HRmax is a little outdated for setting training zones. Finding your LTHR and calculating zones from it is a better way to train. QUOTE]

One you have your LTHR what % do you use to set up your training zones. The link is broken on the Test description page.

I use the Joe Friel zones where the LTHR represents 100%:

Zone 1: 65% to 81% Recovery
Zone 2: 82% to 88% Aerobic
Zone 3: 89% to 93% Tempo
Zone 4: 94% to 100% Subthreshold
Zone 5a: 101% to 102% Superthreshold
Zone 5b: 103% to 105% Aerobic capacity

Road Fan