Heart Rate Training Advice

woodseythelegend

Hi guys I’ve been running for about 12 years and after a few poor marathons—aiming for 3:30/3:40 & running 3:50/4hrs—I finally decided to try the heart rate training method. I’ve purchased a Garmin 255 and I’m just getting used to using it. I’m looking to know if there is a definitive heart rate training plan and/or book on the subject? Any advice or guidance on the subject would be greatly appreciate. Thanks in advance and Happy New Year!!

BOB81

https://www.boards.ie/discussion/2058042859/heart-rate-training-beginners-guide

This thread could be a useful read. For myself I've been using HR training for about 5 years and I bought this book (Matt Fitzgerald - 80/20 running) which has training plans based on heart rate and explains the various HR zones quite well I think.

https://www.easons.com/8020-running-matt-fitzgerald-9780451470881?gclid=EAIaIQobChMI04q_7ezFgwMVVVNBAh1Y2gfiEAQYASABEgJpbfD_BwE

You might get more responses if you move this thread to the main page - plenty of others with experience of heart rate training on here.

chabsey

https://www.boards.ie/discussion/2058329613/heart-rate-training-advice

If you're seriously considering heart rate training I would also buy a chest strap, they're not expensive and are far more accurate than a wrist watch (which can show wildly inaccurate readings depending on tightness etc). Also if you're just starting on this then I'd probably get the 80/20 book mentioned above but also just go for a run in zone 2, you'll likely be surprised at how much slower you need to run than what you would previously have considered 'normal'.

marathon2022

https://www.boards.ie/discussion/2058329613/heart-rate-training-advice

This article has some pointers

https://www.runnersworld.com/uk/training/beginners/a760176/heart-rate-training-the-basics

woodseythelegend

Thanks a million for the advice. I’ve no idea how to move it to the main thread! Actually I don’t even know where the main thread is!! Thanks again. I’m off to look for 80/20👍

Trampas

If you’re going to do hr training. Prepare to run slower for your easy runs than you currently are and get a hrm strap as the watches aren’t great. Ok for a rough idea

woodseythelegend

Thanks Trampas I m using the Garmin and Ive slowed down a lot on my slow runs. I’ve read 80/20 as advised by the lads here but I’m struggling with setting my heart rate zones. Mostly running on feel and keeping an eye on the watch. Early days but I’m enjoying my running a lot more! Need to sort my heart rate zones. Any advice appreciated

chabsey

https://www.boards.ie/discussion/comment/121674111#Comment_121674111

There are various calculators online that will give you a rough idea:

https://www.bergfreunde.eu/heart-rate-calculator/

https://www.calculatorsoup.com/calculators/health/target-heart-rate-zone-calculator.php

But to get a more accurate idea you'll need to try getting a lactate test. I got one recently and it was eye opening in terms of my Zone 2. Turned out my zone 2 started roughly 10 BPM higher than I thought. So whereas I was targeting 137 BPM as a rough limit, it was actually 148 BPM. Test cost 165 euro.

I just tried one of those calcs I linked to and if I was to go solely by the results of it I would be thinking I was running in zone 4 when I was actually in zone 2. I have no idea what that means except that it's very inaccurate in my case.

The watches aren't accurate either. Better of getting a strap

TheRef

https://www.boards.ie/discussion/comment/121674111#Comment_121674111

Garmin has a LT test as one of its workouts. I done it recently and it was 3x4 min runs at different paces. Took about 20 mins. You do need a chest strap to do it afaik, but I highly recommend having one anyway. Garmin should then set your zones for you.

I agree though with @chabsey though - getting an actual lab test would be better, but saying that I recently had a long chat with someone from UCD who administers the tests. He suggested that it will just be a point in time and he was happy to test me when he is back in the office, but suggested that if I was going to spend money improving my running, a coach would probably be a better investment. It was an interesting conversation.

chabsey

https://www.boards.ie/discussion/comment/121678280#Comment_121678280

By 'point in time' do you mean that if you get fitter or less fit after the test it'll change the ranges that make up your zones? I'd heard this before, if you get fitter your zones change but it's good to know at least X marks the point I was at when I was at Y level of fitness. I guess you'd know yourself if you're fitter or less fit than when the test was taken and so assume your zones have likely moved a bit as a result. For me my zone 2 was way off where I was training so it was definitely worth doing.

TheRef

https://www.boards.ie/discussion/comment/121682858#Comment_121682858

On point in time, the way it was explained to me was that the accuracy of the test was not 100% as you could be tired or stressed and that would impact it.

Again I've no particular insight myself as this was explained to me by someone over the phone who conducts the tests

Trevorfromtheshoppingcentre

Any recommendations for a HR chest strap? Something middle of the road price wise.

Want to do a hr based marathon training program over summer but my Garmin watch seems a bit all over the place. Did a workout this morning and My 9 minute miles in warmup and my 6 minute miles were both in the green zone 80 % of the time. My zones might need adjusting but still seems way off.

BOB81

https://www.boards.ie/discussion/comment/122056323#Comment_122056323

I've been using coospo HR straps for the last few years, between €30 and €50 depending on which model you buy, they have worked fine for me at least, definitely a big improvement on garmin wrist based readings. The sensor unit on their more expensive model is rechargeable which is handy. link to review for it: https://mensfitnesstoday.com/review/coospo-realzone-h9z-review/

TheRef

https://www.boards.ie/discussion/comment/122056323#Comment_122056323

I've used the Garmin HRM-Dual on every run for the past 6 months and find it works well. €55 on Amazon.

FinnC

I ditched the chest strap and bought a Coros arm band. Exact same results as my Polar Chest Strap but easier to wear.

Trevorfromtheshoppingcentre

Hey all, thanks for the replies! Been down a rabbit hole this week of reviews and HR strap specs. Just wondering if you found a way to accurately setup HR zones on Garmin etc. From what I can tell the more accurate HR data is only going to be useful if my HR zones are setup correctly. Currently using % of HRR on the Forerunner 165, not sure how accurate it is though.

stockshares

Joe Friels book Total Heart Rate Training is old now(2006) but superb and is available on Amazon for around €15. The only info in it that's not relevant now are the Watch recommendations for that time.

I think he also runs the Training peaks website.

Basic idea
You test for your Lactate Threshold heart rate
Each zone is calcd as a % of your test tesult

Z1 Active Recovery
Z2 Aerobic Threshold (steady state)
Z3 Tempo (steady state but needs recovery)
Z4 Sub lactate Threshold
Z5 a) Lactate Threshold
b) Aerobic Capacity (Vo2 max)
c) Anaerobic Capacity (max sprints)

For Watch recommendations see Dcrainmakers website or YouTube channel.

macchoille

Any suggestions for a HRM strap for an Apple Watch (AWU) ? I’ve had a few issues with the HRM in the watch , either it stops monitoring for a period of time or it appears to be over reading ( says 186 but I can talk sentences at age 46….. stop for 10 seconds and HR is 130, continue run and HR stays below 150 for rest of run (10k+).

btw yes should be Garmin ….. I bought the watch when I wasn’t as committed and integration with the phone was important at the time. After dropping a grand on it at the time I won’t be buying another watch for a few years

woodseythelegend

Hey lads I bought a heart rate monitor in decathlon last week and it seem to pair with Garmin 255 but I’ve 3 questions:

1. Should there be any indication on my watch that it’s paired to a heart rate monitor during my run?
2. How do I know during a run that the heart rate on my watch screen is from the heart rate monitor or from my watch?
3. When I upload the data to Garmin Connect is there any indication there that the heart rate data was from the monitor or the watch itself?

Thanks in advance!

chabsey

https://www.boards.ie/discussion/comment/122337436#Comment_122337436

1. Check your watch once the activity has started, if the lights at the back are still on then it's using the watch HRM and not your strap. They should be off if the strap is working.
2. If the lights are off on your watch then the HR you see on the watch will be from the HRM
3. You should see a summary of the devices used for the run on the right side of the screen when viewing the activity details (in the Garmin Connect web site I mean) - this will be your watch, your HRM and your shoes if you've entered them into the system.

woodseythelegend

thanks for that @chabsey

marathon2022

Good question, I had the same query with my coros a while ago

for anyone using a Coros, there will be an icon or indicator showing that the heart rate data is being received from an external sensor rather than the wrist sensor, its an icon like a chest strap or a sensor symbol(the watch sensor is usually a heart icon) under the activity start triangle prior to pressing the button.