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Running power zones

7418074
over 2 years ago

Hi,

I run almost everyday with a HRM-Pro-plus. Since I got it, I noticed that at the end of the run, my watch shows the power zones, however, even on easy days, it always says that I spent 99% of the time in Zone 5, while the heart rate shows that I was in Zone 3. Any idea what the issue might be(if there is an issue at all)? If this is normal, what's use could I give to running power zones at all?

  • 0 over 2 years ago

    You need to set up your power zones based on lactate threshold power, and enter the lactate threshold power. I recommend you do a field lactate threshold test (not the built in short lactate threshold test) to determine this value. Run as fast as you can for 30mn, but keep a steady pace. Take the average power of the last 20mn. Take 95% of that value to get your lactate threshold.

  • 0 over 2 years ago in reply to Etupes25

    once you get that number. how to set up the zones manually with percentages? thanks

  • 0 over 2 years ago in reply to 7980554

    Using Garmin Connect Mobile, Device settings > User Profile > Heart Rate & Power Zones > Power > Running

    This will work only if you use Garmin native running power.

    Also, contrary to what I wrote earlier, it is perfectly fine to use the built-in test. The one I am circumspect about is the auto-detection, in particular if you run short intensive intervals. This auto-detection will give you a lower FTP number. If you run long lactate threshold-like intervals (15mn or more) than the risk is lower for auto-detection to underestimate.

  • 0 over 2 years ago in reply to Etupes25

    Thanks. Will the running threshold power update automatically when the lactate threshold heart rate updates automatically?

  • 0 over 2 years ago in reply to 7980554

    If I recall correctly, for running, you get both the LTHR and the FTP numbers after the built-in test or the auto-detection. These values will then update the zones. For biking however, you don't get a LTHR displayed by the test of the auto-detection. For biking, I am not sure whether the LTHR is calculated but not shown and whether, if calculated, it populates or overwrite any existing LTHR. For biking, I entered my values manually for LTHR. My Garmin 1030 gives me a calculated biking LTHR and FTP and update both values, whether after built-in test or auto-detection.

    For LTHR, It is possible that the behavior of the Epix 2 changes depending on whether you have specific sport HR zones enabled, separately for running and biking for example. I didn't test this and I don't have separate heart rate zones.