Great breakdown. The LTHR zones seem to be bang on with with my perceived exertion. Much more so then other heart rate based calculations i see out there. Thanks for the video!
My results max hr vs lactate treshold. First my max hr was done 10 years ago when i was rowing and it was around 195. Based of that max hr zones: zone2: < 148 zone3: 148 - 160 zone4: 160 - 180 Based on 30 minute test (could be a little better because i did not rest the day before but still good estimate): zone2: < 148.3 zone3: 148.3 - 157 zone4: 157 - 167 From my experience i could say that treshold test i pretty accurate but you could pace it very wrong if you are absolute beginner. Also weather play a big role, because i did this on cloudy day 21-22c. If it was sunny i would have worse result for sure. Still think that i under-paced this test because i did 4k at around 4:29/4:30 and 5th 4:24 and last 2k was at 4:04. So based of that i could rise 3-5 bpm around zones which is pretty good again
Super informative! Thanks Coach Sandi! One more comment: Were you nervous when you made this video? You're so much more formal (e.g., hand clasping) than your other videos alone and with Coach Sage. I prefer when you're more casual and talking with Sage or another runner. You're a super expert coach and runner, so I don't think you need to be esp formal to come across as knowledgeable. Sorry if this feedback is presumptuous; it's just that I've heard you make comments in other vids comparing how Coach Sage is so much more prolific at producing youtube content, but I think you're just as good! I'd love to see more content from you!
btw, I started running at 40yo, and despite experiencing a bunch of injuries in the first couple of years, at 46, I've now run three 10Ks, a 15K, and three half marathons in the last 2-3 yrs, with PRs in every race! Now I'm training for my first marathon! And I credit you and Coach Sage with much of my knowledge, understanding of training, and success as a runner. Thanks a ton!
Using the (10% increase) zones based on max heartrate do not match the RPE of sessions or my racepaces, so I set my Garmin to use zones based on my lactate threshold. Using my (by Garmin determined) lactate threshold and zones match my RPE of sessions and racepaces (I am able to hold my lactate threshold pace for about an hour) perfectly. But before they were this accurate it took more than a year of training (5 or more times per week) and lots of races. My lactate threshold and zones are still shifting a little the more fitter and faster I get. My (by Garmin determined) lactate threshold is at 94% of my max heartrate (which I got at max sprinting the last round at 3, 5 and 10k PR races , so that will be quite accurate).
Hi Sandy. How tall are you? Id like to purchase a vest. I'm only 5'1" so I don't want something that is big and heavy. Or longer. I need something light weight and shorter. It's so hard to tell on screen how heavy these vests are. I live in Florida. It's so hot and humid in the summer. We have very humid weather for months on end. I do have two water fountains on my longer runs but sometimes not enough. Thanks for the info in this video! Always very informative and interesting 😊
I've done a 30 minute time trial hr test to get my max hr. The problem I have is even an easy conversational pace is 70% or more of the result I get. I've been running 4-5 days a week for 2 years now. I wear the Polar Hrm. Doctor says my heart is healthy. It's frustrating because I feel like I'm working harder at a similar pace than my peers. Feels like I'm doing something wrong somewhere along the process.
If you do the 30 min time trial, you're not testing your max HR, you're testing lactate threshold HR and that's different. If you are running at 70% of your LTHR, that's really easy and shouldn't be a concern. Does it feel easy to you and would you still be able to talk while running at 70% of LTHR? Your comment sounds like it so you're doing alright there. I'm running a lot of my easy runs at 78-82% of LTHR and that feels very easy and I can talk in full sentences. If I were to run at 78-82% of my max HR, that would harder and I would struggle to get full sentences out. In the video, up to 85% of LTHR is considered easy so you're golden with 70%. edit: I checked the time stamp of the LTHR zones, they are explained at 6:40 of the video.
@@edithgruber2125 I may be confused, but I thought I ran 30 minute time trial for max hr. I did it how this video explains the max hr test, except for 30 minutes, not 10. I appreciate the input, I'm going to do more research into it.
@@brothershirt3156 If you want the max HR test explained, watch again from 1:03 minutes. It explains that you either run for 10 minutes or 3x 3 minutes to find your max HR. I personally prefer the second option on a hill. I find it easier to bring up HR on a hill and it's also a bit gentler on the joints to run hard on a hill than on the flat. Physiologically, it makes sense to run not more than 10 minutes if you want to find your max HR. You'll be able to push much harder in a shorter run than in a longer run of 30 minutes. Running hard for 30 minutes will fatigue your muscles to the point where you won't be able to get the maximum out of your cardiovascular system.
@@edithgruber2125 max hr I have got is 225bpm, more than few times i would say in difficult workouts, have used both watch (which I believe is not 100% reliable), and chest strap (which I believe is quite accurate?)
Great breakdown. The LTHR zones seem to be bang on with with my perceived exertion. Much more so then other heart rate based calculations i see out there. Thanks for the video!
I am 37 years old and during a half marathon race this May, my average HR is 189 with max of 209.
Don’t use 220-age.
How much pace?
@@nibelung2852 finished in 1:34
My results max hr vs lactate treshold. First my max hr was done 10 years ago when i was rowing and it was around 195.
Based of that max hr zones:
zone2: < 148
zone3: 148 - 160
zone4: 160 - 180
Based on 30 minute test (could be a little better because i did not rest the day before but still good estimate):
zone2: < 148.3
zone3: 148.3 - 157
zone4: 157 - 167
From my experience i could say that treshold test i pretty accurate but you could pace it very wrong if you are absolute beginner. Also weather play a big role, because i did this on cloudy day 21-22c. If it was sunny i would have worse result for sure.
Still think that i under-paced this test because i did 4k at around 4:29/4:30 and 5th 4:24 and last 2k was at 4:04. So based of that i could rise 3-5 bpm around zones which is pretty good again
can u make a video explaining crossovergait and itb pain?
Super informative! Thanks Coach Sandi! One more comment: Were you nervous when you made this video? You're so much more formal (e.g., hand clasping) than your other videos alone and with Coach Sage. I prefer when you're more casual and talking with Sage or another runner. You're a super expert coach and runner, so I don't think you need to be esp formal to come across as knowledgeable. Sorry if this feedback is presumptuous; it's just that I've heard you make comments in other vids comparing how Coach Sage is so much more prolific at producing youtube content, but I think you're just as good! I'd love to see more content from you!
btw, I started running at 40yo, and despite experiencing a bunch of injuries in the first couple of years, at 46, I've now run three 10Ks, a 15K, and three half marathons in the last 2-3 yrs, with PRs in every race! Now I'm training for my first marathon! And I credit you and Coach Sage with much of my knowledge, understanding of training, and success as a runner. Thanks a ton!
how about using a treadmill as its easier to gauge the speed you need to run to achieve the desire effects on a 30 minute run?
Using the (10% increase) zones based on max heartrate do not match the RPE of sessions or my racepaces, so I set my Garmin to use zones based on my lactate threshold.
Using my (by Garmin determined) lactate threshold and zones match my RPE of sessions and racepaces (I am able to hold my lactate threshold pace for about an hour) perfectly.
But before they were this accurate it took more than a year of training (5 or more times per week) and lots of races.
My lactate threshold and zones are still shifting a little the more fitter and faster I get.
My (by Garmin determined) lactate threshold is at 94% of my max heartrate (which I got at max sprinting the last round at 3, 5 and 10k PR races , so that will be quite accurate).
I’ll use a heart rate monitor whenever I feel like it…hmph
Is it ok to do these tests on a treadmill?
Hi Sandy. How tall are you? Id like to purchase a vest. I'm only 5'1" so I don't want something that is big and heavy. Or longer. I need something light weight and shorter. It's so hard to tell on screen how heavy these vests are. I live in Florida. It's so hot and humid in the summer. We have very humid weather for months on end. I do have two water fountains on my longer runs but sometimes not enough. Thanks for the info in this video! Always very informative and interesting 😊
I've done a 30 minute time trial hr test to get my max hr. The problem I have is even an easy conversational pace is 70% or more of the result I get. I've been running 4-5 days a week for 2 years now. I wear the Polar Hrm. Doctor says my heart is healthy.
It's frustrating because I feel like I'm working harder at a similar pace than my peers.
Feels like I'm doing something wrong somewhere along the process.
If you do the 30 min time trial, you're not testing your max HR, you're testing lactate threshold HR and that's different. If you are running at 70% of your LTHR, that's really easy and shouldn't be a concern. Does it feel easy to you and would you still be able to talk while running at 70% of LTHR? Your comment sounds like it so you're doing alright there.
I'm running a lot of my easy runs at 78-82% of LTHR and that feels very easy and I can talk in full sentences. If I were to run at 78-82% of my max HR, that would harder and I would struggle to get full sentences out. In the video, up to 85% of LTHR is considered easy so you're golden with 70%.
edit: I checked the time stamp of the LTHR zones, they are explained at 6:40 of the video.
@@edithgruber2125 I may be confused, but I thought I ran 30 minute time trial for max hr. I did it how this video explains the max hr test, except for 30 minutes, not 10.
I appreciate the input, I'm going to do more research into it.
@@brothershirt3156 If you want the max HR test explained, watch again from 1:03 minutes. It explains that you either run for 10 minutes or 3x 3 minutes to find your max HR. I personally prefer the second option on a hill. I find it easier to bring up HR on a hill and it's also a bit gentler on the joints to run hard on a hill than on the flat. Physiologically, it makes sense to run not more than 10 minutes if you want to find your max HR. You'll be able to push much harder in a shorter run than in a longer run of 30 minutes. Running hard for 30 minutes will fatigue your muscles to the point where you won't be able to get the maximum out of your cardiovascular system.
@@edithgruber2125 max hr I have got is 225bpm, more than few times i would say in difficult workouts, have used both watch (which I believe is not 100% reliable), and chest strap (which I believe is quite accurate?)
th-cam.com/video/snde-MCDDo0/w-d-xo.html