jcdebow

Just completed the 2x20 test. It resulted in a LT heart rate of 165bpm. Until now, I have been using 156 as LT, based on my assumed Max HR of 195.

Question: If I still train by %max HR zones, do I adjust the zones up to reflect the newly tested LT? If I plug the new LT into a HR zones calculation, it bumps my max HR to 206 (which it might be, I've just never seen it).

What to do?

kuan

I'm no expert, but I wouldn't bump your max aerobic level. LT is not a fixed percentage and you'll just be in that no-man's-land which doesn't do you much.

The guys are gonna ask you to take your actual max HR, not assumed, and ask you what you're trying to accomplish. ;D (see even I can talk like and expert)

Enthalpic

Max HR and LT are unrelated. Max HR is genetic and won't increase with training but will decrease with age. Adjust your training as a percent of LT not as a % of Max HR. % LT for a given exercise type will never change; % of max should increase.

E.g. Intervals are always done at greater than 100% of LT power but of course never greater than 100% of max HR.

PolishPostal

I'm training per Friel and he uses LT HR to set zones, not MHR.

Guest

Us the results from your lactate threshold. Most people, I set the lactate threshold at 80% and it works well.

You shouldn't ever see your max heart rate. I did the 2 X20 and it set me at 160 (professional tests put me at 159, btw). I never thought I'd see a heart rate of 200. I saw it once. But then again, that day, I saw God too. In fact, I think I saw the entire Holy Trinity- father, son, AND holy spirit. Max heart rate is not a number you should ever see (or you shouldn't see it most of the time).

Koffee

PolishPostal

My MHR is 183 and my LT HR is 164 (89% of MHR).

fuzzthebee

Don't worry about maximum heart rate. Here are your zones based on you maximum sustainable heart rate of 165 bpm as per Dr. Andy Coggan's research:

Level 1: Active Recovery
<112 bpm (<68% of FTHR)

Level 2: Endurance
114-137 bpm (69% - 83% FTHR) (<~6 hours)

Level 3: Tempo
139-155 (84% -94% FTHR) (<~3 hours)

Level 4: Threshold
157-173 bpm (95%-105% FTHR) (10-30 min. intervals) (<~1 hour)

Level 5: Aerobic Power
>175 bpm (>106% FTHR) (3-8 min. intervals)

Level 6: Anaerobic Capacity (<3 min. max efforts)
(HR n/a)

Level 7: Neuromuscular Power (<30 sec max efforts)
(HR n/a)

kuan

Why not worry about MHR when you want to set your Aerobic workout rate, your recovery rate? Do you figure those on your LT as well?

youngster

then I have a question too:

why does Danno say you have to max out your HR on each interval for it to be really beneficial? I too only saw my max HR once (200) on a reaaally hot and humid day being dehydrated and sprinting...I could see black spots and it took me 5 minutes to recover I can rarely go over 194-196 and that's when I'm pushing realy realy hard.

Guest

I don't know what Danno said, what context, etc. You should really ask him.

Koffee

fuzzthebee

Exactly. In the example above all the zones are based on the threshold heart rate. Two riders may have the same MHR, but one rider may have a threshold that is 80% of MHR, while the other rider has a threshold of 90% MHR. If their zones are based on MHR there is no taking this into account. If they ride at the same heart rate, they are not getting the same workout. But, for example, if their MHR's were 200 bpm and they wanted to do a threshold workout, the first rider would ride at 160 bpm, while the other rider would ride at 180 bpm. Now they are getting the same workout. It should be noted that their differing heart rates don't relate to speed or power output.