LTHR dilemma | 80/20 Endurance

LTHR dilemma

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  • #15240
    Ptr1311
    Participant

    Hi,

    I have been using the 80/20 plan for quite a while and set my Zones according to the recommended methods and also tested my LTHR with my Garmin 945 watch.

    In general the test always results in the 174-178bpm as my LTHR

    A week ago I ran a half marathon and tried to push myself because I always felt like the zones are holding me back and I can give out more. ( I always had this feeling about the output).

    I ran the whole race at 190bpm AVG. And it felt totally fine. It’s always a puzzle for me because few years ago I ran a full marathon at 189bpm AVG.

    I am 31 years old and my max HR now is 198ish.

    Anyone else who has similar anomaly?

    #15241
    Gerald
    Participant

    1) The LTHR from the Garmin test is good but it’s not the same as the 80/20 tests. So, it could be inaccurate for you in regards to your actual LTHR.

    2)!The zone calculator allows you to use the HM time to calculate your LTHR. I’d recommend entering your time there and using that as your LTHR training HR.

    80/20 Zone Calculator

    #15243
    Ptr1311
    Participant

    I did use the calculator to determine my pace zones. But I wonder about the HR zones. Because having 190 as LTHR is unrealistic IMHO. But theoretically (I might be completely wrong about this) if I am able to hold this HR for 1 hour and 40 minutes then my LTHR could be even higher. Just food for thought, but it is puzzling for me.

    #15244
    Gerald
    Participant

    I did forget to ask if it it was a cheat strap monitor. However, if you can sustain for that time then yes, you most likely do have a higher LTHR.

    #15245
    Ptr1311
    Participant

    It is the Garmin HR Pro so it should be reasonable data.

    #15246
    Gerald
    Participant

    That’s right. Just forgot to clarify. The chest straps > Wrist is true. Thanks for clarifying. Those Zone 5 paces should be a killer pace. This may be spot on.

    #15247
    Ptr1311
    Participant

    I will try to train for a while with a 190 LTHR and see how my body takes it.

    But it would be good to know if there is more people who experience this. And mostly, how healthy is it. I had my heart checked a few weeks ago and it is healthy as it gets.

    #15248
    Matt Fitzgerald
    Keymaster

    Heart rate data from races is not usable for training purposes. Sympathetic nervous system arousal causes HR to be elevated by as much as 10 bpm in races as compared to training. To make an analogy, using rate HR data to establish training HR zones is a bit like using HR data from a rollercoaster ride to set training HR zones.

    #15249
    Gerald
    Participant

    Great to hear your check-up went well. I’d be interested as well.

    #15250
    Ptr1311
    Participant

    Hi Matt, thank you for your input as well.

    Would you recommend then to stick to the training LTHR zones? In this case 177 for the purpose of improving my fitness?

    I know that probably to get a accurate answer a lab test would be my best choice.

    Thank you

    #15251
    Matt Fitzgerald
    Keymaster

    I think HR zones are most useful when they key off pace zones. To get them, use your recent half-marathon performance to determine your LT pace. The next time you run at that pace, note the associated HR and use this number to calculate HR zones.

    #15252
    Ptr1311
    Participant

    Thank you to both of you, for your input and advice.

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