Hello! New 80/20 member | 80/20 Endurance

Hello! New 80/20 member

Viewing 12 posts - 1 through 12 (of 12 total)
  • Author
    Posts
  • #13138
    DonTX
    Participant

    Hello, I’ve been poking around with the 80/20 system now for a while. I always liked the concept of low intensity training, and after getting the book from Audible (in audiobook format, which is pretty cool) I wanted to take the plunge. I’ve gone through the 5k level 1 free plan (HR metric) and purchased the full version, along with the TP membership.

    I’m one of these that have a really oddball heart rate. The MAF formula and the 220-age formula totally do not work for me. Although my resting rates hang around the upper 50s to low 60s. I’m 57, and regularly get into the mid 190s, and sometimes push beyond 200. Blessing or a curse, I’m not sure, but that’s what it is.

    I took a 1 mile time trial of 8:51 to get my TP of 10:15. I ran at that pace to get a LTHR of 178. I plugged those numbers into the 8020 zone calculator to get my running zones. I do plan on doing the LTHR field test to confirm if I am either on the right track, or have been doing it wrong this whole time.

    I look forward to learning more from this great program and group.

    #13140
    winoria
    Moderator

    Hi Don,

    I would assume your threshold pace and threshold HR are not correct as your test is not in line with the 80/20 recommendation. It will be interesting to see your field test results.

    Winoria

    #13151
    David Warden
    Keymaster

    Don,

    Welcome to the Forums! Take a peak at both Getting Started with 80/20 Training and in particular Intensity Guidelines for Running to see the formal testing protocols used with 80/20. I think that will really help you dial in your true HR zones.

    David

    #13167
    DonTX
    Participant

    Ok, I did the 20 minute LT pace test. Averaged 9:16 min/mile, and entered into the calculator, and it came up with 9:48 min/mile LT pace. Quicker than what I was expecting.

    Now for the 15 minute part for the LTHR do I go with the average HR for those 15 minutes?

    #13168
    David Warden
    Keymaster

    D, take the peak 15-minute HR from that 20-minute test, which is almost certainly the last 15-minutes of the test. That is your LTHR.

    David

    #13187
    DonTX
    Participant

    Thank you David. The peak being the highest point of the last 15 minutes?

    #13188
    winoria
    Moderator

    Peak 15min average

    #13189
    DonTX
    Participant

    Ok thanks. Believe it or not it’s 188

    #13239
    DonTX
    Participant

    That seems rather high? Or is it 95%? Which would be 178.

    #13243
    winoria
    Moderator

    No, you dont use the 95% rule for HR.
    Did you use a chest strap or is that wrist based? My experience is that wrist based isn’t the best choice…
    What was your average pace for the 20min time trial? Why don’t you use pace? You should get both, heart rate and pace threshold with this test.

    winoria

    #13247
    DonTX
    Participant

    Yes, I did have a chest strap for the test. I’ve been using one for about 3 months now. I guess I just have a high HR. My pace ended up being 9:13 min/mile. Putting that into the calculator gave me a 9:42 min/mile LT pace.

    #13250
    winoria
    Moderator

    I’d recommend to use pace as your main metric and HR as your secondary metric (when running uphill for example).
    My Power/HR/Pace lines up somewhat nicely as long as I run in similar conditions as the test was performed. What I want to say is, that I, for example, would see much higher HR in hot temperatures, but as I run by power, I don’t bother. A watt is a watt is a watt or so 🙂

    Just my 2 cents.

    winoria

Viewing 12 posts - 1 through 12 (of 12 total)
  • You must be logged in to reply to this topic.