Do you have a recommened method for determining heart rate training zones? TP 50mi mtb PB

[shelookswest]

I just started the 50 mi PB plan and wanted to check in about what method you use so I take that in consideration on workouts with hr target zones.

http://www.beginnertriathlete

[shelookswest]

I guess I have two questions:

1) best way to determine LTHR?

2) The Heart Rate Zone System you use?

[Lynda]

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

[john_l]

I had a question on this that I’ve been meaning to ask.

Friel recommends riding hard for 30 mins & hitting the start button 10 mins in, so that you’re using the last 20 mins to measure HR. Does that mean readings with the method you describe will be slightly higher?

[Lynda]

John,

You can use either method and in practice the average HR will be the same for both methods. I prefer the 20 min method as it is simpler. 

Lynda

[Author]

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