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  1. #1
    Senior Member jkuper's Avatar
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    What % of HR is Active Recovery?

    Did a quick 45 min spin with TrainerRoad and kept the HR in the 130s. Was pretty boring and I stayed in the same 50/21 the entire time. My LTHR based on a 30 min field test is 172 so I stayed below the 80% mark which is what I thought active recovery zone is. But when I looked at TR workout analysis, I see the following

    Active Recovery 00:03:33 7.9% 0 116
    Endurance 00:41:15 91.7% 116 141
    Tempo 00:00:00 0% 141 160
    SweetSpot 00:00:00 0% 160 162
    Threshold 00:00:00 0% 162 178

    Apparenly, their active recovery zone is < 68% of LTHR.

    What do you use?
    2011 Cervélo RS / 2010 Scott Speedster S50
    2012 Scattante XRL Team (hers)

  2. #2
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    Don't worry too much about it.

    If you need that much precision you need to buy a power meter because HR can be pretty variable for a lot of reasons.

    And if you don't need that much precision, you don't need that much precision.

  3. #3
    SuperGimp TrojanHorse's Avatar
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    active recovery is a spin in the small chain ring with my son.

    Doesn't TR show you your zones?

  4. #4
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    Quote Originally Posted by jkuper View Post
    Apparenly, their active recovery zone is < 68% of LTHR.

    What do you use?
    81% from Friel. Rounded down to end in '0'. Feels right.
    Last edited by Drew Eckhardt; 03-18-14 at 12:53 AM.

  5. #5
    just another gosling Carbonfiberboy's Avatar
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    I use 73% of LTHR for the top of my usual Z1 or active recovery. Different coaches give this differently. This works for me. I can go higher and still do active recovery, but it depends on how bad off I am and thus how much it takes to do more damage instead of recovering. If I'm just recovering from a normal group ride of ~60 miles or less, I can go up to ~82% and do high cadence drills or OLP in that HR range and be fine. If I've really done some damage, I keep it down to my Z1.

    Sometimes I'll do say a 4 hour hard ride and the next day do maybe 3 hours, keeping it under 78%. Again, only if I didn't hurt myself too badly.

  6. #6
    Senior Member jkuper's Avatar
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    Quote Originally Posted by TrojanHorse View Post
    Doesn't TR show you your zones?
    Not during the ride, I don't think. It shows % FTP during a workout with no FTP targets defined, i.e. Free Spin 30, 45, 60 etc.
    2011 Cervélo RS / 2010 Scott Speedster S50
    2012 Scattante XRL Team (hers)

  7. #7
    Senior Member
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    Quote Originally Posted by jkuper View Post
    Apparenly, their active recovery zone is < 68% of LTHR.

    What do you use?
    Quote Originally Posted by Drew Eckhardt View Post
    81% from Friel. Rounded down to end in '0'. Feels right.
    Allen and Coggan's Training and Racing with a Power Meter shows <68%, Friel's The Cyclist's Training Bible shows <81%. That's where the difference comes from. My LTHR is ~157 bpm (I'm 62) and I try to keep my recovery rides ~100 bpm; the last one averaged 95 bpm. Note that if you're riding outside it can be difficult to keep the whole ride in that range. I've got a few short 3-4% rollers on my usual route and with a 39-23 low gear sometimes exceed it for a few seconds. No biggie.
    Regards,
    Chuck

    Demain, on roule!

  8. #8
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    Quote Originally Posted by revchuck View Post
    Allen and Coggan's Training and Racing with a Power Meter shows <68%, Friel's The Cyclist's Training Bible shows <81%. That's where the difference comes from. My LTHR is ~157 bpm (I'm 62) and I try to keep my recovery rides ~100 bpm; the last one averaged 95 bpm. Note that if you're riding outside it can be difficult to keep the whole ride in that range. I've got a few short 3-4% rollers on my usual route and with a 39-23 low gear sometimes exceed it for a few seconds. No biggie.
    Would rollers in south Louisiana be the same as rollers in Florida?

    Highway overpasses?

  9. #9
    Senior Member
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    Quote Originally Posted by achoo View Post
    Would rollers in south Louisiana be the same as rollers in Florida?

    Highway overpasses?


    Actually, where I live is about where the rolling part begins. As for closer to the Gulf...I've done a century with less than 100 feet of climbing.
    Regards,
    Chuck

    Demain, on roule!

  10. #10
    Senior Member Looigi's Avatar
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    For me, recovery is lying on the couch. Active recovery is channel surfing while on the couch.
    Ride more. Fret less.

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