Training & Nutrition - Anaerobic Threshold -I found it

I finally decided to find it and did the 2 x 20 mins test. It is 168 and its 90% of max hr. I have been assuming it at 157 ie 85% of max HR.

I gotta try that.

now, would threshold heart rate numbers that work for cycling work for running? My track coach has had us doing a ton of threshold work, obviously at threshold pace. I'm not sure what it is, I've just been running the pace he tells me (5:45-5:50 miles). if I could actually find a heart rate, I might find out what pace I actually should be running...

Use the 2X20 anaerobic threshold test, but the number you get, chart that as your 80% heart rate max, not your 90%.

Sooooooooo....

For the 2X20, the number you came up with for your anaerobic threshold (168) would have your heart rate chart look like:

50%= 105
55%= 115
60%= 126
65%= 137
70%= 147
75%= 157
80%= 168
85%= 179
90%= 189
95%= 199
100%= 210

Assume that you will never see 210 unless you are in a professional and/or medical setting and someone is administering you a stress test and/or max heart rate test. If you have seen 210 and haven't been seeing stars, Jesus, and your ancestors at the same time, then I would have to say you'll need to retest.

I'm glad to see that you're doing the test and putting together a good, solid training program.

Koffee

Use the 2X20 anaerobic threshold test, but the number you get, chart that as your 80% heart rate max, not your 90%.
What is the purpose in doing this? I've never heard anybody else make this recommendation... please explain.

Many of us have worked very long and hard to raise our AT as a percentage of MHR. :D And some of us have aged enough years to have significantly lowered our MHR. :(

I was wondering the same thing. If I did that my MHR would be something like 195 at age 40, that can't be right? If I ever see 195 I'm quite sure I would be seeing Jesus :D

This seems different than anything else I have read before, please explain?

Im really wondering myself what the exact, relation to HR and perceived and true effort is myself, Ive noticed while logging my workouts that the avg HR for rides on the trainer vary from day to day, and greatly from day to evening. I've done a "tempo" ride in a 39 X 16, HR avg is 134. Ive done a recovery ride, same gearing same cadence and my HR is 122? but ridden at 10:30 PM
When is the best time to figgure out your 2 X 20 results?
AM, PM? Mid day.
I am limited to riding early morning, I am not a night person, and it works for me. That "other life" gets in the way doesnt it?:)

I tried doing the test about three weeks ago I got an AT of 196 with a maxhr of 207. But I am not sure I did the test properly here is the graph off of my 720i.

the polar 720i looks like an awesome tool, does it download to excel spreadsheet?

That is a neat monitor. I assume that on the chart the "Ascent" is total climbed? I would like that feature in my next monitor.

I get the same HR charting download capability with the S620i for about $100 less than the 720i, but without the cycle/altimeter features of ascent, elevation, etc. (I have a Suunto watch that gives me elevation changes, and a FlightDeck for all my cyclocomputer functions)

that's about right. i am 39, and koffee tested me (thanks again koffee) and while my maxHR was 196 my AT was either 180 or 181.
i don't really care about the 'land' between 181 and 196 because i hope to rarely be there during a workout. so if my 180 is my AT, then my zones line up pretty nicely from there. 80% would be 162, etc. that woks out pretty good for me.

i consider my 90% to be my AT (180) ---> is this not correct?

If you dont mind me slightly thread hijacking, how hard is it to do the 2x20 test? To keep you HR steady for the 20 minute duration, how difficult is that really? Will i need to do it a few times before i get it right?

I have a Polar 520 hrm btw.

mymilkexpired,
This is what I did, I aim for a number, initially 160, when I reached I felt comfortable, so I went for 165, I felt ok at that too, so I went for 170 and found I couldn't hold it and when I dropped to 167-168 I could hang on to it. My speed drop from 36kph to 30kph the second set but maintain HR. Its a fine line I think only a few beats apart.

Sounds like its not to difficult to accomplish. I will have to try this on monday since im still getting over a cold my hr is a little higher than it probably should be since i cant breath like i normally would be. Here is a chart from my ride last night.

http://uploads.fakeleg.com/files/hr-curve.jpg

what is meaning of AT?

AT = anaerobic threshold

Thank you Allen H!!!

When i did my test Monday i found that i was able to hold 173 without to much trouble. I had a bit of a time staying on 173, i seemed to juggle between 172,173,174. Im thinking i could have rode a bit harder say 177ish but i will have to retest to confirm.

After you find your AT how do you adjust your HR zones to reflect more accurate values?

Well here are my numbers. Assuming 80% = 173.

100% = 216
95% = 205
90% = 194
85% = 183
80% = 173
75% = 162
70% = 151
65% = 140
60% = 129
55% = 118
50% = 108

Im going to retest again Monday to see if the results are duplicate able or if i can sustain a higher increase in work load for the twenty minute intervals. Im sure i can hold 177bpm for the duration.