Training in HR zones when you live in a hilly area?
Discussion
I have a HR sensor and just managed to get it working with my Garmin - set it up to display what zone I'm in.
Zones as a percentage of max HR (188 bpm)
Zone 1 = 66 - 75
2 = 76 - 82
3 = 83 - 89
4 = 90 - 94
5 = 95 - 100
Not sure if that's right but taken from a website I found.
Trouble is, as soon as a hill starts I'm well into 3, once into it I'm in high 4's and by the end 5. The hills are tough so would expect 5 at the end but strange I'm in 3 and 4 so quick.
Even just cruising along a flat I'm in high 2's and mid 3.
So 1. Not sure if my zones are set up wrong? And 2, with the hills and here, I doubt I could ever really do long steady distance in zone 2 - as I'm always either on a climb or quickly dropping down the other side before the next big climb. I suppose if nothing else this is good interval training but doesn't really work for other forms of HR training
Zones as a percentage of max HR (188 bpm)
Zone 1 = 66 - 75
2 = 76 - 82
3 = 83 - 89
4 = 90 - 94
5 = 95 - 100
Not sure if that's right but taken from a website I found.
Trouble is, as soon as a hill starts I'm well into 3, once into it I'm in high 4's and by the end 5. The hills are tough so would expect 5 at the end but strange I'm in 3 and 4 so quick.
Even just cruising along a flat I'm in high 2's and mid 3.
So 1. Not sure if my zones are set up wrong? And 2, with the hills and here, I doubt I could ever really do long steady distance in zone 2 - as I'm always either on a climb or quickly dropping down the other side before the next big climb. I suppose if nothing else this is good interval training but doesn't really work for other forms of HR training
I was the same when i started heart rate training. In fact i was thinking the exact same thing...how can anyone do a zone 2 ride!! Im barely moving!!
http://www.bikeradar.com/gear/article/heart-rate-m...
This article is really good and as has already been said above... you need to gear down and....go slower.
Going easier in training sounds counter intuative but seriously you are going too hard right now. Choose a lower gear and go up very slowly. As the article says... make hard days VERY hard and easy days very easy.
After a few weeks you will find that you adapt. You can then achieve the same times as before but with less effort and a lower heart rate.
http://www.bikeradar.com/gear/article/heart-rate-m...
This article is really good and as has already been said above... you need to gear down and....go slower.
Going easier in training sounds counter intuative but seriously you are going too hard right now. Choose a lower gear and go up very slowly. As the article says... make hard days VERY hard and easy days very easy.
After a few weeks you will find that you adapt. You can then achieve the same times as before but with less effort and a lower heart rate.
Those heart rate zones look ridiculously low. Try a different calculator. My zone 1 is higher than your zone 5 & my max HR is over 200.
I also live in a hilly area, averaging 70ft per mile on an average ride. It's almost impossible to stick to a low zone for me so leave that stuff for the turbo trainer.
I also live in a hilly area, averaging 70ft per mile on an average ride. It's almost impossible to stick to a low zone for me so leave that stuff for the turbo trainer.
PHmember said:
Those heart rate zones look ridiculously low. Try a different calculator. My zone 1 is higher than your zone 5 & my max HR is over 200.
I also live in a hilly area, averaging 70ft per mile on an average ride. It's almost impossible to stick to a low zone for me so leave that stuff for the turbo trainer.
No they're correct. OP's not referring to BPM; the numbers are % of HR Max.I also live in a hilly area, averaging 70ft per mile on an average ride. It's almost impossible to stick to a low zone for me so leave that stuff for the turbo trainer.
The OP max heart rate must be wrong.
220- your age is b
ks.
I am 48 and my heart goes over 200bpm still, these figures taken from web sites can be way out.
If you are not fit and not doing 300miles a week, heart rate is pointless, just ride more.
People love buying heart rate and power meters etc but cannot do a 30 minute 10 mile sprint !
220- your age is b
ks.I am 48 and my heart goes over 200bpm still, these figures taken from web sites can be way out.
If you are not fit and not doing 300miles a week, heart rate is pointless, just ride more.
People love buying heart rate and power meters etc but cannot do a 30 minute 10 mile sprint !
Edited by Porsche911R on Sunday 27th November 13:01
Definitely need to try the whole - make easy rides easy and tough ones tough thing - it's just hard not to try fly up hills. Just about to get a smart turbo trainer so will be easier to do easy rides on that.
HR seems correct - calculator puts it at about 188bpm for my age - I've never got above 181 yet and that's properly all out going for it.
My LTHR is about 172bpm
My rides average 100ft elevation per mile, and I'd say I'm fairly fit.
HR seems correct - calculator puts it at about 188bpm for my age - I've never got above 181 yet and that's properly all out going for it.
My LTHR is about 172bpm
My rides average 100ft elevation per mile, and I'd say I'm fairly fit.
The equations to work out an estimate of HR Max (and there are a few, some with better evidence base than others), still only provide an estimate.
The only real way to tell, is to exercise *flat out* for a sufficiently long period that HR plateaus. This is what happens with 'ramp tests' and similar.
However, it's truly not necessary to do this for most people. A good idea is to go with a formula-based estimate when beginning a plan (it will be safe, and the zones achievable), then update zones as you log new peaks. Most HR monitors record average and peak HR achieved, so simply update whenever you see a new, higher HR Max.
HR Max will also differ between activity, due to variations in haemodynamic efficiency and overall muscular load. Generally one can achieve a higher HR when running than one could on a bike (usually around 5bpm). And the bike reading will likely be higher than that achievable on a rowing machine - all because of the effect of gravity. When the body is upright a higher blood pressure is required; this can only be achieved during maximal exercise by increasing HR.
The only real way to tell, is to exercise *flat out* for a sufficiently long period that HR plateaus. This is what happens with 'ramp tests' and similar.
However, it's truly not necessary to do this for most people. A good idea is to go with a formula-based estimate when beginning a plan (it will be safe, and the zones achievable), then update zones as you log new peaks. Most HR monitors record average and peak HR achieved, so simply update whenever you see a new, higher HR Max.
HR Max will also differ between activity, due to variations in haemodynamic efficiency and overall muscular load. Generally one can achieve a higher HR when running than one could on a bike (usually around 5bpm). And the bike reading will likely be higher than that achievable on a rowing machine - all because of the effect of gravity. When the body is upright a higher blood pressure is required; this can only be achieved during maximal exercise by increasing HR.
Porsche911R said:
If you are not fit and not doing 300miles a week, heart rate is pointless, just ride more.
People love buying heart rate and power meters etc but cannot do a 30 minute 10 mile sprint !
HR monitoring is far from pointless, especially for those just starting out: the logic behind it and its evidence base is really strong!People love buying heart rate and power meters etc but cannot do a 30 minute 10 mile sprint !
HR is a highly reliable estimator of physiological stress: it's why the pulse rate is such an important monitoring tool in healthcare. Sticking within defined HR training zones is an excellent way to get fit without overdoing it. If you doubt this, read over the excellent Eddie Fletcher article linked above.
The HRM is also a fantastic tool for measuring progress over time. If you record your workouts (distance, time, average HR and peak HR) you can refer back easily after a period of training and see how you're doing without needing to put in an all-out race-pace effort.
OP, HR zones nearly always feel slow, especially for the easier workouts, and even once the peak HR is accurately quantified. My 'easy' sessions invariably creep toward 80%. I have to make a conscious effort to stick to a slow pace on recovery days, and I find a HRM invaluable for that.
okgo said:
Very serious.
What does it mean that is important? Who cares what the number is, everyone has a number, work from it as OP has, what it is means fk all.
Ah I see. Sorry. I thought you were saying:What does it mean that is important? Who cares what the number is, everyone has a number, work from it as OP has, what it is means f
k all.- HR Max means nothing therefore HR training means nothing.
I see what you mean now and you're absolutely correct. It's just a number, on which to base one's zones. It matters insofar as accurately quantifying training zones, but objectively the HR Max figure has absolutely no bearing on performance, or performance potential.
Luke
Some good lectures here:
http://www.canal-sport.fr/fr/canal-insep
Search 'Managing the distribution of training intensity'
http://www.canal-sport.fr/fr/canal-insep
Search 'Managing the distribution of training intensity'
torqueofthedevil said:
I have a HR sensor and just managed to get it working with my Garmin - set it up to display what zone I'm in.
Zones as a percentage of max HR (188 bpm)
Zone 1 = 66 - 75
2 = 76 - 82
3 = 83 - 89
4 = 90 - 94
5 = 95 - 100
Not sure if that's right but taken from a website I found.
Trouble is, as soon as a hill starts I'm well into 3, once into it I'm in high 4's and by the end 5. The hills are tough so would expect 5 at the end but strange I'm in 3 and 4 so quick.
Even just cruising along a flat I'm in high 2's and mid 3.
So 1. Not sure if my zones are set up wrong? And 2, with the hills and here, I doubt I could ever really do long steady distance in zone 2 - as I'm always either on a climb or quickly dropping down the other side before the next big climb. I suppose if nothing else this is good interval training but doesn't really work for other forms of HR training
Have you estimated your max HR of 188bpm, or have you measured it..? Might be worth doing a ramp test to establish your actual Max HR.Zones as a percentage of max HR (188 bpm)
Zone 1 = 66 - 75
2 = 76 - 82
3 = 83 - 89
4 = 90 - 94
5 = 95 - 100
Not sure if that's right but taken from a website I found.
Trouble is, as soon as a hill starts I'm well into 3, once into it I'm in high 4's and by the end 5. The hills are tough so would expect 5 at the end but strange I'm in 3 and 4 so quick.
Even just cruising along a flat I'm in high 2's and mid 3.
So 1. Not sure if my zones are set up wrong? And 2, with the hills and here, I doubt I could ever really do long steady distance in zone 2 - as I'm always either on a climb or quickly dropping down the other side before the next big climb. I suppose if nothing else this is good interval training but doesn't really work for other forms of HR training
Not sure what gearing you have, but if you trying to keep your HR within those discreet zones, I'd suggest either lowering your gearing (34f/28, or even 34f/32), or try and avoid the hills on the ride for your HR zone training..?
torqueofthedevil said:
39-28 doesn't seem too high!
Typical hill will be 10% for say 0.5 miles
10% ramp for 0.5 mile on a 39/28 will get you well into your higher HR zones, and/or your cadence will get really low, and that will also get your HR up. I'd try it on a 34/28, or even a 34/32...you'll find it much easier to keep your HR downTypical hill will be 10% for say 0.5 miles
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