Confused about heart rate zones

Hi,

I am using a Fenix 5 and HRM Tri chest strep for running and cycling. I want to do sports in the correct heart rate zone. In German we say

- GA1, fat burning and basic endurance, used long workouts --> should be zone 2

- GA2, little fat + little carb burning and basic endurance, used for shorter workouts --> should be zone 3

- intensity zone, only carb burning and improving power, short workouts --> should be zone 4

- race zone, only carb burning and improving power, can only stay in for little time --> should be zone 5

Do I correctly understand the zones?

However, my heart-rate zones were always like in this activity: https://connect.garmin.com/modern/activity/3810363388. 2 weeks ago, when running I did a lactate treshold test. My lactate treshold is at pace 5:16 and 167 bpm and now my heart rate zones are much higher and like this: https://connect.garmin.com/modern/activity/4042536953. I found a description of different heart rate zones from Garmin here: https://www8.garmin.com/manuals/webhelp/forerunner935/EN-US/GUID-A8716C0B-B267-4C42-B45F-B9C7928BCA19.html

But when looking at my heart rate zones settings in Android app, I found out that the %of max heart rate (=lactate treshold, 167 bpm) are not like described in the Garmin manual anymore. Is this an error by the app? Or are my zones now better adopted to me than the standard (60-70% for zone 2 etc.)?

Thank you very much. BR,

Bernhard

0 Freddy over 5 years ago

Hello, I read you reach your lactate threshold at 90% of your maximum heart rate. You can check my spreadsheet :

https://docs.google.com/spreadsheets/d/122ZwaVmso-2HkMLK93Ham4KMX-dQvR1bPnWzLVy7LaM/edit?usp=sharing

0 Bernhard over 5 years ago in reply to Freddy

Thanks for the spreadsheet, I entered my data that Garmin tells me (max HR 185, never had more than 184, VO2max 47) and nearly got the HR zones that I have now in Garmin Connect. Therefore I think I will leave the HR zones at Garmin connect. HR concerning spreadsheet: Z1 93-129, Z2 130-147, Z3 148-160, Z4 161-169, Z5 170 or more

I want to train for half marathon, so at the race I have to make sure to be in Z4 to get the best time?

Are the HR zones (Z2 at 130-147 for fundamental endurance + fat burning) the same at cycling?

0 Boban100janovski over 5 years ago in reply to Bernhard

I think they are the same, only thing is that Max HR is much harder to reach on a bicycle

0 Freddy over 5 years ago in reply to Bernhard

First if your max HR is from wrist HR monitor it is not really reliable. Better you use chest strap. Then if your VO2max is correct, your vVO2max is around 13,4km/h (but you should do a test to be sure), so your time goal for half marathon is 1h51' or more (it depends if you are well prepared). Z4 is your HR pace because normaly runners run half marathon at 90% of max HR (167 BPM for you). But better you use it for training and not during the race because 90% is an average. Other option is training and running with your running pace. It means 5:16/km to get at the end 1h51'. The spreadsheet is for runners. When you ride, your max HR is 5% less.

0 Bernhard over 5 years ago

I always run with HR strap so I think that VO2Max and max HR seems to be correct.

Ok so my lactate treshold (pace 5:16, HR 167) is the round-about pace/HR that I should be able to keep for a half marathon? Then I try out to keep the pace for 21 kilometers and for the next run I adjust it down/up...

Ok the max hr for cycling is less, but is the lactate treshold equal? If yes, hr zones for running/cycling would be equal because they are derived from lactate treshold..

0 Freddy over 5 years ago in reply to Bernhard

Good runners can run half marathon :

- at 90% of max HR

- at 85% of vVO2max (vVO2max = VO2max / 3,5). I suggest you again to do a test to know well your vVO2max.

Then good runners reach lactate thershold at 90% of max HR (it is different for cycling).

vVO2max or lactate thershold increase when you train well.

0 Bernhard over 5 years ago

Ok thank you for explanation. Just one question, how can I get lactate treshold for cycling? Does Garmin offer that or do I have to buy watt pedals, do an ftp test and train with watt zones?

0 Freddy over 5 years ago in reply to Bernhard

Right, see :

https://www8.garmin.com/manuals/webhelp/fenix5/EN-US/GUID-B40A5128-C382-4F10-AD38-39649C42EF35.html