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THR - Heart Rate Zones

  • 02-07-2019 5:36pm
    #1
    Registered Users, Registered Users 2 Posts: 454 ✭✭



    Hi

    I have done an FTP or is it call a FTHR test on the turbo the last day and I thought my bike computer would have given me and Heart Rate Zones but has not. So how do I Calculate my Heart Rate Zones?

    I done the 20 minute test. Results was for the 5 minute effort average HR was 157 with max of 166. For the 20 minute effort my average HR was 163 with max of 175.

    I am 42 years old. I have a plan to follow and am training with Heart rate so what to do it right. Any help will be greatly apprenticed.


Comments

  • Registered Users, Registered Users 2 Posts: 252 ✭✭crosswords


    Those numbers sound about right for your age.

    Ignore the 5 minute numbers.

    Take the 163 as a reasonably accurate threshold figure.

    You can work out your zones using an online calculator.

    https://www.omnicalculator.com/sports/cycling-hr

    To be more accurate, try and use the average figure from the last 15 minutes of the 20 minute test. It will be probably be a bit nearer to 165bpm.

    Happy training.


  • Registered Users, Registered Users 2 Posts: 36,170 ✭✭✭✭ED E


    I started, and stopped.

    HR training is just too inaccurate to be useful. Do a hill climb on Wednesday and then again at the same pace on Friday but wear an extra jersey the second time. Watch your BPM rise by 8-10. Same for being unrecovered. Then there's cardiac drift....


  • Registered Users, Registered Users 2 Posts: 454 ✭✭Delboy007


    Thanks crossword and G1032 - so taking my LHTL at 165, when i use your link crossword i get the below
    Zone 1 0 to 133
    Zone 2 134 to 148
    Zone 3 149 to 154
    Zone 4 155 to 164
    Zone 5 165 and above

    when i use G1032 link it comes out
    Zone 1 0 to 112
    Zone 2 113 to 137
    Zone 3 138 to 155
    Zone 4 156 to 173
    Zone 5 174 and above.

    Which one would be correct or are they different ways to do it and just use one and just stick to that one?


  • Registered Users, Registered Users 2 Posts: 252 ✭✭crosswords


    Yes there are different ways of calculating the zones..

    If that's the way the numbers have come out I would say the second set would be more accurate.


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