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May 2015
11:00am, 14 May 2015
13,375 posts
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GlennR
IMHO HR training, especially for mortals, is far more about making sure you do most of your running at a genuinely easy pace than anything else. I've never used anything complicated for zones, or even cared about them come to that.
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May 2015
11:21am, 14 May 2015
30 posts
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DebbieAB
Yeah to be honest I just run mainly at close to my 70% except on club nights where I throw caution to the wind and run at whatever feels good.
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May 2015
11:31am, 14 May 2015
1,419 posts
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Canute
Steve
I agree there is little reliable information about appropriate HR zone boundaries in the elderly. I totally support your practice of training mainly at easy paces. Similarly, I do about 90% of my training in the low aerobic zones, but I use respiratory rate, rather than HR, to identify the zones. Because my breathing rate naturally tends to fall in line with step rate and my cadence is fairly steady, I can easily estimate breathing rate without deliberate counting. For me, zone one is relaxed breathing at 8 steps/breath, and zone two is relaxed breathing at 6 steps/breath. However I do examine HR and pace retrospectively, as an indicator of aerobic fitness. Yesterday I did almost 10 miles in zone 1 (relaxed breathing at 8 steps per breath). In retrospect I found that pace was a bit faster than 11 min/mile and average HR 115. My max HR is probably lower than yours. The fact that you continue use zone boundaries based on HRmax from a decade ago makes me wonder about the value of the conventionally defined HR zones for guiding training in the elderly
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May 2015
5:52pm, 14 May 2015
117 posts
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dibbers
Different HR zones as suggested by different 'experts' has always been a problem for me. Which is correct, or which do you follow. Is it by %MHR or %WRH? etc.
I decided to create an excel document with formulas for 4 or 5 different methods to see how they compared. Can send if anyone is interested.
I also never use HR for racing. I found during marathon training that the HR drift that naturally occurs becomes problematic. After around 14 miles it drifts up when running at the same pace to apoint that if you stuck to the right HR you'd end up walking the last few miles. When it becomes un runnable I switch to 'finishing the long run strong'. I'm pretty sure you'd under perform if you followed it faithfully during a long race.
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May 2015
10:17pm, 14 May 2015
30,651 posts
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Hills of Death (HOD)
I use the Don Fink ones just have to sort out my max I'm using an age max till I do it then recalc
Zone 1 is 65-74% MHR where my recovery takes place
zone 2 is 75-85% where most of training takes place for me
Zone 3 is 86-90% tempo or long distance race pace
Zone 4 is 90-95% 5k pace
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May 2015
10:52pm, 14 May 2015
322 posts
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tipsku
I agree dibbers, sticking to a specific HR in a race is probably not a good idea, as the drift will make you slow down if you religiously stick to it.
I factor in a certain drift when I race a marathon. I start at the low end of zone 4 (162-166 for me) for the first 5 miles, then I let it slowly rise up to 170 by 10 miles, hit halfway at around 172, mile 15 about 174 and then from mile 18 onwards I don't really care any more, I run as fast as I think I can maintain the pace for the remaining hour of the race.
When I look at the stats afterwards, I usually find that I hover around 177/178 (the border between zones 4 and 5) for the next 2-4 miles before I'm going into zone 5 for the final 2-3 miles.
I followed that stragey more or less successfully in the previous 3 PB attempts over the marathon distance.
In shorter races, HR is not that crucial, but in a marathon it helps me pacing myself properly so that I don't fade towards the end.
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May 2015
10:55pm, 14 May 2015
323 posts
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tipsku
PS: I calculate my zones with WHR.
Z1: 50-59%
Z2: 60-69%
Z3: 70-79%
Z4: 80-89%
Z5: 90-100%
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May 2015
7:48am, 15 May 2015
33 posts
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DebbieAB
Can some one explain WHR and where does that fit into MHR? I know I could b probably (definitely) google that Lol! But I care say you'd explain it in lay persons terms much better
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May 2015
8:59am, 15 May 2015
118 posts
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dibbers
WHR factors in your resting heart rate. WHR is calculated by subtracting RHR from MHR. You then multiply your WHR by the relevant zone percentage then add back on your RHR.
For example if your MHR=180 and RHR=50 then your WHR=130. 130 X 80% =104. 104+50=154, so 154bpm is 80% of your WHR.
Of course 80% of just your MHR = 144
So which is correct 154 or 144? This is the dilemma!
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May 2015
9:02am, 15 May 2015
119 posts
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dibbers
In Matt Fitzgerald's 80/20 book he calculates all zones as a percentage of your Lactate threshold. So his aerobic is 81% -89% of your Lactate Threshold.
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Daniels Running Formula. The Definitive Wire.
Jul 2023