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Zone 4 and Zone 2 questions in prebuilt Garmin training programs

painful8th
over 8 years ago
Hello,

I have started using a built-in Garmin Connect marathon program training (level 2, hr-based).

Got a couple of questions.

1) This program denotes easy runs as "Zone 2" runs (111-129bpm). I am using Friel's HRLT zones (my HRLT is around 160), whereas my Zone 1 is up to 130bpm, and Zone 2 starts at 130. Which zone 2 definition (of sorts) should I follow, Garmin's (meaning I'll run up to 129) or Friel's (meaning I should run @ 130+ bpm)?

2) in the program there are different references to Z4 interval training. For example there are references to "Run in Z4, threshold pace, 5 minutes. Recovery run, 90 seconds", as well as "Run in Z4, moderate to hard pace, 5 minutes. Recovery run, 2 minutes". Both mention the same heart range, 148-166bpm. What is the difference? Are the former perhaps runs just below the LT, whereas the latters on LT?

Thanks in advance for any clarifications.
  • 0 over 4 years ago

    1) 130 sounds like a more correct value for Z2 based on your LT. I would advise to check the % of HRR (also known as Karvonen method) to set your zones. I found it to be the most precise estimation of zones and more often than not correlating well with zones that are determined in a lab test (with CO2 + HR + lactic acid factors taken into account). Standard Garmin zones, I think, are based on the % of max HR, which usually is imprecise. You can read the background for the whole zones topic in this post about heart rate training zones.

    2) Z4 is the zone where your LT is -  the zone itself is a range of +/- 5 to 7 beats above and below that threshold level. Training above the threshold itself makes you fatigue slower at higher speeds (which is good for short races, like 800m, etc.). Training under the threshold develops speed & resistance to run longer races, like 5K and 10K. So, naturally if the interval is short (up to 3-4min) you go for the top of Z4, if longer (4-8min), you go for bottom Z4.

  • 0 over 3 years ago in reply to AndresByr

    I've missed your reply, sorry.

    Logical answers, thank you!