Novice Heart Rate question
I'm trying to train in zones, but when I use the rule of thumb provide by my HRM, I get a Max heart rate of something like 187 (220-33). Here is my real issue though: Whenever I train in zone 1, I feel like I'm getting no workout at all. In fact, it's sometimes hard to stay in zone 1, and when running (tri) it's practically impossible. Swimming, forget about it. Am I just out of shape?
For what it's worth I think (can't promise, but I'm pretty sure) that after on killer ride my heart rate broke 200 (205 maybe?) Is there anyway (without using a lab or spending $$$) to find out my real max heart rate so I can actually use zones effectively? Do I just ride until I fall over, then wake up and check my HRM?
Search the forums threads about finding MAX HR. If you can't do that then "fall over" and don't wake up.....
But really, there is a "ton" of info about HR monitors and such, and if you go [search] to a dedicated website you will learn what's important much more quickly than BS-ing back and forth......
In any case "sustainable HR" is just as or more important than Max. Go run or ride as hard as you can for 20 minutes and report back with your "max HR" and your " 20-min average HR."
The 220-age is a good starting place but don't put any money on it being accurate. The best indicator is the highest HR you see on the monitor after a lung busting sprint.
Zone 1 is basicly active recovery, so it should be very easy.
I've read its best to base your zones off your LT/HR , much easier to determine.