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Training to Heart Rate zones. Should I use HR Max or HR reserve to set zones?

  • 08-01-2015 8:15pm
    #1
    MTBD
    Registered Users Posts: 244 ✭✭


    Ive been reading a little bit about HR reserve and I cant figure out if I should be using my zones based on HR reserve or HR max. I have a resting HR of 37 so there is a massive difference between zone 2 as a percentage of my max as opposed to a percentage of my reserve.

    I worry that if I go at 75% of my reserve instead of my HR max I will be training too hard for it to be considered steady. Going by my HR max the most I should reach to be in zone 2 is 151 but going by HRR i should be between 146 and 160. That is a significant difference.

    Which should I go by?


Comments

  • #2
    tunney
    Registered Users, Registered Users 2 Posts: 12,584 ✭✭✭✭tunney


    Threshold heart rate.


  • #3
    sconhome
    Registered Users, Registered Users 2 Posts: 5,468 ✭✭✭sconhome


    tunney wrote: »
    Threshold heart rate.

    +1 to this.

    To get anything other than bog standard 1-5 zones you should be working off your threshold level. Lab test or field test to establish what this is.


  • #4
    adrian522
    Moderators, Computer Games Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 16,139 Mod ✭✭✭✭adrian522


    What's threshold level? I generally work of a % of Max. So Tempo is 82-89% of Max or what ever.

    Also don't understand what's meant by HR reserve.


  • #5
    vigos
    Registered Users, Registered Users 2 Posts: 646 ✭✭✭vigos


    To get your lactate threshold heart rate do the following test:

    Run for 30 minutes all out and as hard as you possibly can with , after 10 minutes hit the lap button on our HR device and your threshold heart rate will be the average heart rate for the last 20 minutes. Your zones are then set based on this.

    More information can be found here:

    http://home.trainingpeaks.com/blog/article/joe-friel-s-quick-guide-to-setting-zones


  • #6
    MTBD
    Registered Users Posts: 244 ✭✭MTBD


    Thanks for the replies. I will try that test. I did a run recently that was probably pretty similar but only lasted 20 mins. I seemed to be averaging 180/181bpm. That would be 92% of my Max HR (Not sure if my max HR is accurate though).


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  • #7
    blackrosegul
    Registered Users Posts: 1 ✭blackrosegul


    To get anything other than bog standard 1-5 zones you should be working off your threshold level. Lab test or field test to establish what this is.??


    ___________________
    GuL


  • #8
    vigos
    Registered Users, Registered Users 2 Posts: 646 ✭✭✭vigos


    blackrosegul wrote: »
    To get anything other than bog standard 1-5 zones you should be working off your threshold level. Lab test or field test to establish what this is.??


    ___________________
    GuL

    See the link in my previous post


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