Wednesday was an awful day to test my run max heart rate; 95 degrees in the afternoon with 70% humidity. I gave it a try anyways though, with the goal of sustaining a sprint-like pace for 15-20 minutes. However I only lasted 9 minutes at a high pace, reaching a max heart rate of 194. My average heart rate for those 9 minutes was 178, which should give me an idea what my lactate threshold is. Based on the information here regarding training zones:
Zone 1: Recovery
Also known as: Overdistance
Intensity: Very Low
% Lactate Threshold: 65%-84%
% VO2 Max: 55%-65%
% Max Heart Rate: 60%-70%
RPE Scale: 6-9
Used for: These are the easiest workouts, used to promote recovery after harder workouts. It is also generally the intensity level used during the recovery period of interval work and long slow distance (LSD) runs.
Zone 2: Endurance
Also known as: Extensive Endurance
Intensity: Moderate
% Lactate Threshold: 85%-91%
% VO2 Max: 66%-75%
% Max Heart Rate: 71%-75%
RPE Scale: 10-12
Used for: Used for long, endurance workouts and easy speed workout; builds and maintains aerobic endurance.
Zone 3: Lactate Threshold
Also known as: Intensive Endurance
Intensity: Moderate Plus
% Lactate Threshold: 92%-95%
% VO2 Max: 76%-80%
% Max Heart Rate: 76%-80%
RPE Scale: 13-14
Used for: Used for Tempo workouts, training in Zone 3 is usually done in the preparation and base phases. Generally, in the later phases you want to bump up to Zone 4.
Zone 4: VO2 Max Intervals
Also known as: Anaerobic Threshold, Race/Pace
Intensity: Race/Pace
% Lactate Threshold: 96%-100%
% VO2 Max: 81%-90%
% Max Heart Rate: 81%-90%
RPE Scale: 15-16
Used for: Intervals, hill work, and tempo work. Intervals in this zone generally have work-to-rest ratio of 3:1 or 4:1. Training at or slightly below your Lactate Threshold (a.k.a. Anaerobic Threshold) helps your body lean to "recycle" the lactic acid during high intensity work.
There's a Zone 5 as well, but for training purposes I'll never be in it. So based on the above, comparing lactate threshold to max heart rate:
Zone 1
LT: 116 - 150
MHR: 136 - 151
Zone 2
LT: 150 - 162
MHR: 151 - 158
Zone 3
LT: 162 - 169
MHR: 158 - 165
Zone 4
LT: 169 - 178
MHR: 165 - 180
It's nice to see that the two tests are reasonably close, with a few exceptions (like the min heart rate for Zone 1, which are very different). Kudos to Irina Souiki for recommending I find my lactate threshold, head over to http://ririnette.blogspot.com/ and wish her luck in the Toronto Triathlon this weekend! With the above in mind I'll revisit the test for the Bike next week or so.
Intensity: Very Low
% Lactate Threshold: 65%-84%
% VO2 Max: 55%-65%
% Max Heart Rate: 60%-70%
RPE Scale: 6-9
Used for: These are the easiest workouts, used to promote recovery after harder workouts. It is also generally the intensity level used during the recovery period of interval work and long slow distance (LSD) runs.
Intensity: Moderate
% Lactate Threshold: 85%-91%
% VO2 Max: 66%-75%
% Max Heart Rate: 71%-75%
RPE Scale: 10-12
Used for: Used for long, endurance workouts and easy speed workout; builds and maintains aerobic endurance.
Intensity: Moderate Plus
% Lactate Threshold: 92%-95%
% VO2 Max: 76%-80%
% Max Heart Rate: 76%-80%
RPE Scale: 13-14
Used for: Used for Tempo workouts, training in Zone 3 is usually done in the preparation and base phases. Generally, in the later phases you want to bump up to Zone 4.
Intensity: Race/Pace
% Lactate Threshold: 96%-100%
% VO2 Max: 81%-90%
% Max Heart Rate: 81%-90%
RPE Scale: 15-16
Used for: Intervals, hill work, and tempo work. Intervals in this zone generally have work-to-rest ratio of 3:1 or 4:1. Training at or slightly below your Lactate Threshold (a.k.a. Anaerobic Threshold) helps your body lean to "recycle" the lactic acid during high intensity work.
There's a Zone 5 as well, but for training purposes I'll never be in it. So based on the above, comparing lactate threshold to max heart rate:
Zone 1
LT: 116 - 150
MHR: 136 - 151
Zone 2
LT: 150 - 162
MHR: 151 - 158
Zone 3
LT: 162 - 169
MHR: 158 - 165
Zone 4
LT: 169 - 178
MHR: 165 - 180
It's nice to see that the two tests are reasonably close, with a few exceptions (like the min heart rate for Zone 1, which are very different). Kudos to Irina Souiki for recommending I find my lactate threshold, head over to http://ririnette.blogspot.com/ and wish her luck in the Toronto Triathlon this weekend! With the above in mind I'll revisit the test for the Bike next week or so.
These look much better. Now what you need to do is to put them in practice, Z2, should feel really easy, speak in full sentences, but no singing ;-) You should be able to adjust based on your level of exertion, no tests are 100% accurate.
ReplyDeleteAnd thank you so much for your shout out - I am excited and nervous and happy and all that - my first tri, hope to make it memorable.
Thanks for your advice! It's nice finding other people who have done/are doing the same thing, it gives me a lot more confidence than just scouring the internet for information.
ReplyDeleteSo that's your first tri EVER? Never even done a sprint? That's pretty bold, but looking at your training I'm sure you'll do fantastic. Looking forward to your race report next week!