HR Zone Calculator FTHR: Heart rate (Beats per minute) HR Zone Low end zone High end zone 1 .. This helps me stay warm and get the HR up into the right zones. To make this as easy as possible, we will use a standard 30 minute TT. An honest self-assessment is important and you may need to adjust. Zone 4 99% to 105% of FTP (95-101%) If you have or are recovering from a major illness (heart disease, any operation or hospital stay, etc.) Many zone systems exist, but what (almost) all of them have in common is that they pick a parameter (like heart rate, power, or pace) and use it to describe varying degrees of workout intensity as a percentage of a threshold. Below you can learn more about the original TrainingPeaks methodology behind zones, and how to adjust each for your preferred sport and parameter. I’ll try to dig into this a little more and maybe, in a future episode, I’ll share what I learned. You can accomplish this by using the Joe Friel test. PaceBuilders™ Training System – A complete, end to end, custom training program for runners. Olympic Distance Race Pace for MOP to FOP. One way to observe your improvement in fitness is to watch to see how fast your HR comes down when you stop exercising. From this TT we will be able to determine the correct training zones. Calculate running pace based on time and distance. Sign up for our Newsletter Join me in episode 29, where we wrap up the series on heart rate training and finalize our training zones. After you have done your Lactate Threshold Heart Rate or FTP Test (Field Test), you can use this Zone Calculator get your training zones. All the techniques in today’s episode will be based on an estimation approach. Below you can learn more about the original TrainingPeaks methodology behind zones, and how to adjust each for your preferred sport and parameter. Example:Johnny swims 17:45 for his 1,000 yd TT. Once you’ve determined your threshold, it’s time to set your zones in TrainingPeaks, which again are based on percentages of your threshold. To figure your training intensity zones, input your lactate threshold heart rate for running in the gray box next to Zone 5a. Heart Rate Zones for Cycling To make this as easy as possible, we will use a standard 30 minute TT. Put up your hand and admit it - I can't see you through cyber space :-) If I read one more message that says the athlete is using this formula, I am going off the DEEP END! Determine your pace zones for swimming based on the results of a time trial. When you first start exercising it may take over 3 minutes, but as you get more fit, it may drop as quick as 1 minute. Alternatively, heart rate variability is a more detailed measurement. With estimation, you can come close enough to perfect results so that you can effectively train based on these estimated metrics. I mainly purchased it for the GPS and pace capabilities but, since it came with a heart rate chest strap, I figured – what the hell – I’ll train using heart rate. Zone 3 75% to 89% of FTPw Determine your T-time. Or, if you’re near a large city, you might be able to find some form of performance science center or fitness facility that does advanced testing. The more times you do this test the more accurate your T-time will become as there is a learning curve that has to do with pacing in the first few minutes when doing this test. You should finish knowing you gave it everything you had. That will give you inaccurate results. Zone 2 81% to 89% of LTHR Make sure you’re hitting the right intensity for every workout. While maximum heart rate can be estimated based on running all out over a series of runs, it is highly discouraged. First and FOREMOST, before starting any exercise program, please get medical clearance from your Doctor - If you haven't exercised before in your life or in the past year, PLEASE let him/her know you will be exercising and that you would like to check back with them in a month, just to make sure that you are not doing damage to yourself. To find your maximum aerobic training heart rate, there are two important steps. Muscle Fiber Recruitment: All ST + some FT (Keep your head up. Your number will be too high. The first step to configuring your training zones is figuring out your threshold. If you want to do it with others or as a part of a race then you need to make it 60 minutes duration instead of 30. Note that the TrainingPeaks Structured Workout Builder converts pace to speed behind the scenes so those percentage guidelines are shown in parentheses. It was the part about resting heart rate and how the rise in resting heart rate can be a potential symptom of over training. New to endurance trainingThe 'Couch-to-Sprint' plan has no HR training or LT testing as of the above warnings. This doesn’t mean the science behind resting heart rate is bad – I’ve just found that resting heart rate can change based on a whole lot of conditions, and not just running. Zone 5c More than 106% of LTHR, Establish your Functional Threshold Power (FTP). It is recommended that you re-test your TT every 4-6 weeks. Pace Zones for Running with Effective VO2max Zone 6 More than 120% of FTPw. The road will generally give better results so long as it is relatively flat and free of stop signs and heavy traffic. If the first two options are not recommended, what options are there? Equivalent Running Performances Zone 5a 100% to 102% of LTHR Coming off of a recent injury or less trainingBUT if you are starting any of the HR-based plans after a few weeks off of training-or coming off of a recent injury, only do a LT test after you have gotten several weeks into the plan consistently so you can get a reliable measurement.