HR ZONE ? setting after a "break" | 80/20 Endurance

HR ZONE ? setting after a “break”

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  • #9455
    Brian
    Participant

    HI, I haven’t really ran with any consistency for the past few months .. COVID depression .. anywho … had shoulder stem cells about 8 weeks ago and didn’t do ANYTHING for that time period .. I am ready to start back .. so I have your FREE maintenance program downloaded and synced with my Garmin (i wish TP worked with APPLE WATCH) .. my question is about HR .. seems my ZONE “2” at last GARMIN glance was about 142’ish at the top .. oh boy is that wrong .. comfortable pace yesterday was pinging at 155’ish on the HR .. hardly felt i was breaking a sweat .. is this “normal”

    #9461
    David Warden
    Keymaster

    Willy,

    Thanks for checking in and using our plans.

    First, the Maintenance plan might be a bit too much for you coming of of 8 weeks of nothing. It’s designed for athletes in shape who need to maintain that shape. But, you can modify the plan by removing any Zone 3+ intensity for the first 2-3 weeks, all Zone 1-2 is just fine until you get some of your fitness back.

    To answer your HR question, can you confirm for me:

    – your threshold HR
    – how you determined it
    – when you determined it
    – what is your pace when you hit the top of Zone 2.

    The short answer is: don’t use HR. Use Pace or Power. HR is full of problems. But, we still might be able to figure out the issue you are having anyway.

    David

    #9462
    Brian
    Participant

    last Garmin update before I “took a break” was 164 .. training for Marathon early spring this year … pace was about 8:40 for that .. HM pace…

    last 2 runs I have been outta zone 2 at about 11:45-12:15 pace … relatively last terrain .. the good news is my HR drops like a rock when I stop .. does that count 🙂

    Bj

    #9464
    David Warden
    Keymaster

    Your LTHR is very unlikely to be 164 bpm. Garmin’s estimate is an estimate, and often a bad one. Sometimes it is right, but so is a broken clock twice a day. You need to formally test a firm LTHR.

    If you follow our threshold testing protocols in Intensity Guidelines for Running and then apply your 80/20 zones per the document Understanding Your TrainingPeaks Structured Workout Plan your Zone 2 will align with your true LTHR.

    David

    #9466
    Brian
    Participant

    last race result … NOV 2019

    HM 1:52:42
    AVG HR 166
    AVG pace 8:32

    best mile 8:18 mile 13
    slowest 8:52 mile 1

    thoughts … ? Ill still take the test as linked above …

    #9470
    David Warden
    Keymaster

    Ha, yes, this confirms my suspicion and reinforces my position on the futility of threshold estimates (including estimates from Garmin, Stryd, TrainingPeaks…). The “threshold” Garmin estimated was 164. LTHR is the maximum intensity you can maintain for an hour. You maintained 166 for almost 2 hours in your HM, so your LTHR is way higher than 166. I’d estimate your LTHR is at least 175, placing your upper Zone 2 at 158, which is very consistent with your easy run Zone 2 run at 155.

    Your formal test will confirm my estimate.

    David

    #9472
    Brian
    Participant

    BLOODY BRILLIANT …. THANK YOU !!!

    #9646
    Brian
    Participant

    Follow up:

    2 weeks later with fairly consistent “zone 2” runs …. pace 2 weeks ago 11:30, HR 149-155

    Today .. 10:50, HR 145-149

    Comfort level considered level II…

    Soooooo

    I signed up for San Antonio Marathon in Dec 2021. I plan on just “running” as per the maintenance plan …

    Thanks for all the info

    #9651
    David Warden
    Keymaster

    willy,

    Awesome. 40 seconds per mile faster for a lower HR. That’s one sign of increasing fitness.

    If you continue to regularly train, a year from now you’ll be a completely different runner and perform really well at San Antonio. Be sure to let us all know!

    David

    #9773
    Brian
    Participant

    Ok david .. I’ve been doing the free maintenance plan and I did sign up for San Antonio marathon in December .. question … if i stay with the maintenance plan for a few more months .. what actual training plan do you recommend for my actual marathon training .. 18 week ? 24 week ? 9 month .. lol

    56 on race day .. would love to sub 4 again (last was memphis 2019)

    PS.. I am raising money for St Jude make a donation and I will buy your PLAN !!

    http://heroes.stjude.org/brianjohnson

    #9776
    David Warden
    Keymaster

    Brian, deal! Just donated to your cause, and thank you for raising money.

    I’d recommend a Marathon plan after Maintenance between 18 and 24 weeks (80/20 Marathon plans are 18 weeks). If you want a sub 4, get the 80/20 Marathon Level 2 plan. But, because your marathon is in December, you’ll want to split your year into two seasons: one that ends in about May and the second season is your Marathon. So, pick another events for May (10K, Half Marathon…) which acts as your anchor for the first half of your year.

    David

    #9778
    Brian
    Participant

    Fantastic … HM in late spring and thanks for the donation !!!

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