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Heart rate zones - massive difference between max based and LTHR based - which to use?

I'm writing here in the web section because this is where my difficulty was first highlighted, on Garmin Connect Web, and there is no forum for training discussion, only software and hardware.

I have decided to follow a Garmin Training Program for cycling. Today is the first day and I am to ride for two hours in Z2. The program knows that I have a power meter, HRM and indoor trainer (Neo 2). The workout just says Z2. It does not specify power.

I know my FTP. I know my max HR. I know my LTHR within 2 BPM and I think I have it right.

The problem is that I have tried setting up HR zones using both the max HR method and the LTHR method. The zones resulting differ considerably. The max HR zones align better with my power zones, but the LTHR zones are badly mismatched.

If I ride in my Z2 power range, even at the maximum limit, I will not make it into Z2 HR according to my LTHR zones. But LTHR zones are supposed to be better than max HR zones, right?

If I had a heart rate of 140, for example (not for Z2 power I wouldn't) I would be in Z3 heart rate under one regime and still Z1 in the other. This seems kind of impossible to reconcile.

Of course, training with power is the answer, but what does this imply for things like training load, recovery, intensity minutes etc. if my heart rate zones can be so easily mismatched?

I've also been getting told every bloody day by my 6X to have a rest day, which I ignore, but I wonder if my heart rate zones have influenced that advice since Garmin thinks I've been working in higher zones by one scheme than I have in another.

Any suggestions on how to make sense of all this? How can the zones be so far apart? It makes it absurd to try to follow a zone based training program if power is not specified and I have to go by HR zones.

0 trux over 4 years ago

If you are sure the LTHR and the max HR are correct (for example having results from a lab), then I'd use the LT method. You can also use the results from the lab, and customize the HR Zones in the way fitting the lab data.

eezytiger said:
How can the zones be so far apart?

Easily - everyone is different. All what is done when you set the max or the LT value, and use one of the methods, is attributing the zones in some simple general way which will necessarily fit someone better, and other people less.

eezytiger said:
I've also been getting told every bloody day by my 6X to have a rest day, which I ignore, but I wonder if my heart rate zones have influenced that advice since Garmin thinks I've been working in higher zones by one scheme than I have in another.

I do not think that the HR Zones play any important role in this (if any at all). The Training Effect measurement is based on detecting the training stress, VO₂, and EPOC by analyzing the HR Variability. So if it tells you you should rest, it is probably because it detects certain level of overtraining. Have a look at some info from Firstbeat (the provider of the algorithms) - it may help you understanding how it works:

0 eezytiger over 4 years ago in reply to trux

Thanks for the reply. No lab test, just years of riding indoors and out and knowing my numbers for 20 minute power and 10-60+ minute ride/race HR and power data.

0 trux over 4 years ago in reply to eezytiger

eezytiger said:
Thanks for the reply. No lab test, just years of riding indoors and out and knowing my numbers for 20 minute power and 10-60+ minute ride/race HR and power data.

Yes, although nothing replaces a true lab test with gas analysis, those tests, if executed correctly (including the correct warm-up), should be sufficient for a relatively accurate match. At least according to the following documents. Hence, I would not hesitate too much using the LT method, or even the customizing of the HR Zones.

0 eezytiger over 4 years ago in reply to trux

Riding now. Will look later. Thanks again.