1) Set your HR training zones with the field test scheduled in your training plan week 1 day 6.
Heart rate, Power and Performance Field Test. Do a long deep warm up prior to the test. Then time trial 20 minutes on a flat out-back course or up a continuous gradual climb. Pace the 20 minutes evenly with a maximal effort. Record average power, average heart rate and distance covered in the 20 minutes. Finish ride time with long easy cool down. Use the LW Coaching Heart Rate Zone and Power Training level Calculator at this link to calculate your training zones/levels: //lwcoaching.com/trainingplans/levelCalcs.htm . Prior to conducting this test review the Testing Guidelines doc found at this link: //lwcoaching.com/?p=138
2) 20 min average heart rate is a proxy for LTHR. Our training plans use Joe Friel heart rate training zones for cycling.
Lynda