Hi guys
Hoping with your collective experience you can help me out. I've been trying to train with a heart rate monitor recently rather than relying more on 'feel'. My problem is that while running, my efforts / performance don't seem to correlate to the correct HR zones. For example, on my longest runs (2 hours) over a fairly flat course, I'll average 159 bpm and feel like I can keep going at that intensity. Now, based on a Polar predicted max HR of 186 (yeah, I know this can be inaccurate) I've just done a 2 hour run at 159/186, or 85% of max HR. From what I've read, this would be zone 4, and lactate threshold intervals. Huh? Am I a freak?
As for keeping my HR in zone 2 (about 140 bpm) - forget about it. I'd have to walk, not run.
So, what do I do? Ignore my HR, and go back to training how I was before? Slow down (walk)? Read a different book? Out of interest, while cycling my HR zones seem to correlate quite well (albeit using the rough -10 bpm per zone theory).
Hi Dan, Welcome to Trifuel,
Hi Dan,
Welcome to Trifuel, as far as I am concerned you need to know your training zones, these you can work out by knowing your resting HR and Max HR
a good programme for finding your zones:
http://www.runningforfitness.org/calc/heart-rate-calculators/hrzone
A couple of links to previous HR chats:
http://www.trifuel.com/forum/25591/another-hr-question
http://www.trifuel.com/forum/24029/heart-rate-training-for-beginners
Pace is a better tool for
Pace is a better tool for run training than HR, which is subject to variable like hrs of sleep, hydration, heat, humidity, etc. Use of a VDOT calculator (https://www.attackpoint.org/trainingpaces.jsp) to determine pace will help you avoid injuries from over training or doing too much too soon.
I only use HR for the bike and that's because I don't have a power meter.
Of course, this assumes that you have a gps or a foot pod/pedometer
Best of luck.
There are a lot of
There are a lot of assumptions when first starting out with HR training. First you have to have an accurate max HR and an accurate resting HR. My max should be 220-43 or 177 (not accurate) it's actually closer to 196. When you figure out the high and the low then you can correctly figure zones and do worth while zone training. To get your HR down and maintain speed, you need a good base. May I suggest reading here: [url]http://www.duathlon.com/articles/1460[/url]
I've worked on the Mark Allen approach this year and have gained some speed while my HR has gone down somewhat. (I had a max HR of over 200 last year--and at a slower pace).
Keep reading on the subject and best of luck. It works, but it is a difficult investment. As others have mentioned, pace and RPE (rate of perceived effort) are also useful.
Another approach would be to
Another approach would be to set your heart rate zones based on a time trial; i.e. go for a thirty minute run at a pace that you can just hold onto for the 30 minutes, then look at your average heart rate for the last 20 minutes. That should approximate your lactate threshold. That's really what you're after, right?
Just search this site for heart rate zones. You'll get plenty of opinion (like mine) and some really good advice (usually from others!)
I am new to this site, but
I am new to this site, but have been using a HR monitor now since about June. Prior to that I was running on feel. When I started using it, my HR would stay in the 170 range with about at 7:45 pace. Too high.
I did some research as I started getting more involved in the sport (first race is on Sept 30 and then a half in April) and began training with my HR. I slowed way down to train with it and forced myself to not exceed 150 bpm on flat land. I ran a 9:10 pace the first time around. However, since then, and consistently training with it, I can now run at an 8 min pace with about at 145 - 147 bpm in the Texas humidity.
So, it worksl and all I can say is that it takes time and you have to slow down. The benefits are coming now.
Dan, As stated above pace is
Dan,
As stated above pace is a great way to train but you need to know what pace you can sustain and train to, heart rate is just a measure to help you train. Knowing your HR zones is important if you want to train in HR zones, don't go from what your watch or a programme tells you, go and test yourself correctly, resting and max.
As mrpablogomez stated the benefit from working to a HR zone is that you can train the heart and body to become more efficient. An example is Off Season Base Training in a low intensity, below your aerobic zone can produce huge benefits by increasing the efficiency that your heart can perform without increasing the heart rate. You will get faster without the extra effort.
Ultimately Lactate Threshold is what you should be aiming to raise and know all about, but this is not as easy to understand as Heart Rate. I still need to use this more effectively.
Once again my opinion