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| Aerobic HR range survey (Read 385 times) |
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posted: 5/14/2008 at 10:18 PM |
Just wondering--there seems to be a lot on these forums, in the LHR training group, and online about what percent range of your max HR equals the aerobic training zone, but it's not consistent. What do you go by? (e.g. 50-70% of max, 65-80%...)
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| C25K/OHR Group//Ex-smoker support//Run with Pride: runwithpride@att.net |
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| view log Future RX-7.5 owner |
posted: 5/15/2008 at 12:01 AM |
| If I can carry on a conversation, I'm good. |
2008 Goals: 5K PB - Hopefully at CF Nationals
Run another ½ marathon
Run consistant milage |
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posted: 5/15/2008 at 12:09 AM
modified: 5/15/2008 at 12:11 AM |
Some of the apparent inconsistency is in the nomenclature. It's not aerobic at one heart rate and suddenly anaerobic at another. There's a gradient of substrates and energy processes that are used as well as benefits at different intensities. I went through that questioning period also - where am I supposed to be?.
Over the years, certain breakpoints tended to appear in the way I trained, although they moved around a bit from year to year. The zones I use are what works for me. What I consider aerobic (hence fair game during base) for me is anything from about 70-86% max hr. I believe the upper end is very near the LT turnpoint / VT when reasonably trained - can still talk in phrases but before I start gasping for air. I generally break that into 3 zones: recovery (70-78% max), easy (78-83%), high-end aerobic (83-86%). They mean something to me in terms of what I'm trying to achieve and meshing my limited understanding of what happens in the various zones (Martin and Coe's table is one of the better treatments that I've seen). Yes, some authors (e.g. Pfitz) include 80-90% in LT zone for the way they are structuring workouts. Yes, there is some lactate accumulation at that level. But the stimulus I'm looking for (mitochondria, aerobic enzymes, heart volume, etc, iirc) is still largely that of aerobic training. Admittedly, at the time I named the zones for convenience, the "recovery" zone was really easy, and I could barely run at those heart rates. Now that's the zone that's the default if I don't try to do anything special.
Most of my training is in the recovery zone (near 75% give or take a bit) with <10% in the easy or high-end aerobic. Below 70% is generally too low for any type of cardio or muscular stimulus for me.
Now that I've confused you farther ... 
As previous poster said, it's whether you can talk or not. And that really is how I run. I use the hrm for logging, but the numbers can jump around and they're useless when working some hills or running steps (respond too slowly).
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| "So many people get stuck in the routine of life that their dreams waste away. This is about living the dream." - Cave Dog |
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| view log Playmaker / nemesis |
posted: 5/15/2008 at 12:15 AM
modified: 5/15/2008 at 12:15 AM |
I use the following zones on my Garmin (based on Jack Daniels):
Zone 1: E-pace (easy/aerobic) 65-80%
Zone 2: M-pace (marathon) 80-88%
Zone 3: T-pace (threshold/tempo) 88-92%
Zone 4: I-pace (interval/VO2max) 92-96%
Zone 5: R-pace (rep) 96-100%
On easy days, I just try to stay below 80%, and on tempo runs, I kinda pay attention to at least be in zone 3, but I don't follow it religiously. The division between 4 and 5 I just kind of made up, but the others are right from his book. |
20th Century: 800m: 2:04 |1600m: 4:37 |3200m: 10:06 |5k: 16:23 |10k: 35:38 |15k: 54:20 |25k: 1:35:59
21st Century: 5k: 19:42 |10k: 43:00
What are you doing? |
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| view log formerly RacingThoughts |
posted: 5/15/2008 at 12:58 AM
modified: 5/15/2008 at 12:59 AM |
| It should feel easy. When you're done, you should feel like you could turn around and do it again, assuming you didn't do a long run. The point of easy runs to me is to recover from harder runs while also getting an aerobic workout. For me this usually equates to 80-85% or less of my max HR, depending on a number of variables like the temperature, humidity, my hydration level, etc. I don't follow low heart rate training, but I do occasionally wear my chest strap just to see what my HR is. |
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| view log Hurdle the Dead |
posted: 5/15/2008 at 1:09 AM |
| Quote from Viich on 5/15/2008 at 12:01 AM: If I can carry on a conversation, I'm good.
That about covers it.
Worrying about heart rate would just raise my heart rate. And that's bad. Real bad.
I think. |
E-mail: JakeKnight2002@aol.com
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"The past is nothing but a series of recollections; it does not own you ... if we are prisoners of the past, we are jailer as well."
~~ Jack Kerley, The Hundredth Man
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| view log Hawt and sexy |
posted: 5/15/2008 at 1:11 AM |
| Let's see, I do my easy runs in the 140-150 range. I know my MaxHR is somewhere in the 220's. What percentage is that? My last known resting HR was 68, but that was a couple months ago ans I think that is still going down. I guess it could be argued that my MaxHR has come down since i started training, but I keep forgetting to look at my HR at the end of races. |
| All your base are belong to us. |
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| view log Its a New Season |
posted: 5/15/2008 at 1:55 AM |
| Quote from JakeKnight on 5/15/2008 at 1:09 AM:
Worrying about heart rate would just raise my heart rate. And that's bad. Real bad.
I think.
Gorilla waffles - a breakfast staple.
Seriously though I try t stay below 138 if I'm wearing a HRM and if not the conversation test is perfect.
If I'm running by myself, I sing some songs...... oh wait that's TMI isn't it? Crap |
Illegitimis non carborundum
2008 goals:
1) run a fall marathon (Indy)
2) stay injury free
3) PR 5K, 10K, HM & M
4) get my kids to start running with me
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Scout7 view logCPT Curmudgeon |
posted: 5/15/2008 at 11:17 AM |
| Unless you're sprinting, it's all aerobic. |
Amat victoria curam.
Sine labore nihil.
Dulcius ex asperis. |
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posted: 5/15/2008 at 12:04 PM |
| Between sweat and hurt |
"On most days, run easy. On some days, run hard. But not too hard." |
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| view log |
posted: 5/15/2008 at 12:07 PM |
| If I run below 150 beats per minute - that is about 80% mhr for me - I consider that easy. Above 150 I consider it a hard workout. |
Race Reports and Training Summary
"You've got to get to the state in life where going for it is more important than winning or losing" -- Arthur Ashe
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posted: 5/15/2008 at 1:03 PM |
Very Comfortable/Recovery 60-70%
Comfortable 71 - 78%
Semi Comfortable 79 - 83 (kind of a pace that is "in between"
Comfortably Hard 84 - 87 Slow tempo pace
Fairly Hard 88- 91% Fast tempo pace
Hard but controlled Critical Velicity 92 - 94% or around 10K pace
Very hard 95% +
I would say 60 - 87% is strongly aerobic if you are fit
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| Those who try, fail! Those who do what it takes to succeed, succeed!! |
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| view log Dave |
posted: 5/15/2008 at 1:11 PM |
I use the Parker method (roughly).
Two values, ceiling for easy days and a floor for harder efforts.
For me, my ceiling is 143 and my floor is 163 (max is around 183).
Please don't look at my log as it demonstrates just how much I tend to ignore those two values. |
Pursuing the Pace Bunny, 1 Mile at a time
dgb2n@yahoo.com
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| view log |
posted: 5/15/2008 at 7:57 PM |
| 70-80% |
Finished my first marathon 1-13-2008 in 6:03:37 at P.F. Chang's in Phoenix.
Marathon coach for Albuquerque Fit
The only thing that has ever made any difference in my running is running. |
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| view log |
posted: 5/15/2008 at 7:59 PM |
| I go by perceived effort. |
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