My LTHR in running is 163 and on the bike 148. Im quite certain that the running HR is accurate and suspect the bike HR to be a little low. These have been tested during two running races and a 30min test on the trainer and the zones established according to Friels recommendations.
However, both when running and biking, I need to work quite hard to go into zone two. Ive done three IMs and the best IM bike is 5:05 and IM marathon 3:50. In total Ive done 9 marathons and around 20 halfs so I feel as if im a well trained person with several years of consistent training behind me.
So my problem is that when doing an easier/longer excersise and is supposed to be in Z2 it doesnt really correlate with my RPE.Do I just need to be mentally stronger and push harder or doesnt the zones fit everyone?
Regards Patrik
The z2 span really differs depending on which zone system I use.
The zone system used by Stephen Seiler in his lecture on the polarized model puts my zone 2 between 139-157bpm. For me, the difference between the bottom of that zone and the top is running *super *easy on a smooth flat and running fairly speedily up a 4 or 5% grade.
On a different zone calculator it puts me between 136-148bpm which seems a more similar perceived exertion.
Not sure how this might help you other to simply suggest the zones are sort of arbitrary.
The z2 span really differs depending on which zone system I use.
The zone system used by Stephen Seiler in his lecture on the polarized model puts my zone 2 between 139-157bpm. For me, the difference between the bottom of that zone and the top is running *super *easy on a smooth flat and running fairly speedily up a 4 or 5% grade.
On a different zone calculator it puts me between 136-148bpm which seems a more similar perceived exertion.
Not sure how this might help you other to simply suggest the zones are sort of arbitrary.
I like the HRR equations as they take into account resting heart rate. My z2 is 135-150 which matches the “talk test”
The z2 span really differs depending on which zone system I use.
The zone system used by Stephen Seiler in his lecture on the polarized model puts my zone 2 between 139-157bpm. For me, the difference between the bottom of that zone and the top is running *super *easy on a smooth flat and running fairly speedily up a 4 or 5% grade.
On a different zone calculator it puts me between 136-148bpm which seems a more similar perceived exertion.
Not sure how this might help you other to simply suggest the zones are sort of arbitrary.
I like the HRR equations as they take into account resting heart rate. My z2 is 135-150 which matches the “talk test”
I agree with using a resting HR (and a maximum, tested HR) to determine zones. Here’s the calculator I used and like: http://www.marathonguide.com/FitnessCalcs/HeartRate2calc.cfm
It’s my opinion that the important thing with Z1 and Z2 workouts is that you’re recovered the next day. The way I understand it, in zones 4 and 5+ more physiological events occur in the body and the zones can be measured and targeted more precisely. However, I’m not going to claim to be an expert by any stretch. I’ve just simplified the zone system for my purposes.
Could you post what ranges you are using?
According to my spreadsheet, it should be:
1 2 3 4 5a 5b 5c 0 139 140 145 147 153 155 161 163 166 168 173 173 Max
Your zones seems pretty narrow, so I’d wonder if you have a Max heart rate value that we could plug in to see if the zones based on that are comparable?