training zones & percentages
2332
Member
2416 days
Tribro posted 3 years ago.
According to some methods, as in that plan, the Max is used unadjusted for the bike and run. So, that 75% would be the same using the 187 Max number. Now, your actual max could be higher than 187 which would explain some of the issue with the run seeming too easy. You could do some tests to determine your true max and then breakout the zones.
or,
If you feel more comfortable with the Training Bible LT zones, you could just use those. Determine what your 75% running number would be based on the LT test and zones you came up with. Or where it falls in your bike LT zones and what zone that equates to in your run LT zones. The principle is the same in having easier aerobic training to condition the heart to be more efficient. I wouldn't imagine that run number is too far off the 140 in the LT zones unless your max is much higher than the 187.
1345
Member
1385 days
christri25 posted 3 years ago.
i like getting my real max HR and not using a generic formula ... its more specific. maffetone feels its 180 minus your age then you have to add weight and lifestyle etc ... so i think its best to get on the track and get the exact max HR
Chris
``It's not as if I'm going to sit around and be a fat slob,''
Lance Armstrong 2005
I am 33 and going to do the Duke IM this year. I finally found a complete IM program at this site, but it gives training intensity as a % of max heart rate. Most others I've seen are based on LT. I am comfortable determining LT zones and my running zones are always higher than those for the bike...my question is how does that compare/fit into the % max heart rate of this program? I'm using 220-33=187 for my max. A lot of the training so far has been at 75% of max which is 140. As far as exertion, seems about right for the bike, but WAY TOO EASY/SLOW for the run. Is a different max used for the run? I saw the FAQ section that said its OK to walk to keep your heart rate low enough, but I feel like I'd be walking all the time. My goal is under 12 hours for the race and I just don't see it as possible running at 140 heart rate speed. I'm only in week 5, have plenty of fitness for what is called for so far and have plenty of time to adjust. Thoughts are appreciated! Thanks in advance!