Those are the levels of effort/pace where you begin to tire out rapidly. Your test detected that you begin rapidly fatiguing at a 3:51km pace, and when your heart rate reaches178pm. Please see Lactate Threshold Terminology for more detailed information.
Thanks for the reply. Now that I have a recorded LTHR at 178bpm. I have set my running zones based on this figure. However, now my easy zone is 140-155bpm which seems a tad high? I ran a 15km easy yesterday at my first 1 hour of the run was deemed to be a warm up (run within 115 - 139bpm) evethough it didnt feel like a jog. Would it be better to base my zones using %Max HR? or % HRR or % LTHR. Any advice would be appreciated. Thanks
Would it be better to base my zones using %Max HR? or % HRR or % LTHR
If training optimization is important to you, you need to first set up the watch with the correct HR Max, age and weight. If your doctor lets you, run an HR Max field test and turn off HR Max detection.
An accurate HR Max and a balanced training focus are the most important thing to get almost all of the Garmin metrics correct.
If training perfection/optimization is not your key concern, you can train based on HR and use a formula for your HR Max.
If your train based on HR, use the zones that your training coach/program provider recommends. The training program has been designed for the corresponding zone definition.
If you train with Garmin programs based on HR, I recommend you use LTHR. LTHR is an important training metric if you run 5K to Marathons and plus. Even if training on HR is less optimized for interval training, you will be fine.
If you want to optimize your training, you should use training plans based on pace or power. You need an accurate HR Max value.
Then, I recommend your set your HR zones based on HR Max. This is simple and will help identify or verify your HR values for your ventilation threshold (VT1 and VT2). You can then customize your zones.
You can also use % HRR. It is less intuitive, but the % of HRR is the same as the % of VO2 Max, so it is a good way to fee/verify the goodness of your VO2 Max value: for example, if you run a base suggested workout and your %HRR is not mainly zone 2, you know something is off with your training data history. Over time, you will be able to tweak your %HRR zones to your actual fitness and set up customized training zones.
Of course, there is nothing wrong with still using LTHR with your zones. It is just that the % of LTHR for each zones might need to be optimum for you, just like in the other cases. So you might need to tweak the zones.
Now that I have a recorded LTHR at 178bpm. I have set my running zones based on this figure. However, now my easy zone is 140-155bpm which seems a tad high?
Some people have a VT1 ("aerobic" threshold) much lower or higher as a % of LTHR (VT2 or "anaerobic" threshold), so the standard Zone 2 upper limit may not be the standard value.
On average VT1 is around 60% to 65% of VO2 Max or HRR, and 75%-80% of HR Max. 5% is quite a range already... VT2 is typically between 80%-85% of VO2 Max, i.e 90%-92% of HR Max.
In your case, 178 bpm for LTHR would correspond to 196bpm HR Max (assuming 91%). 155/196 is 80% of HR Max so the math works. But maybe your VT1 is lower if you are not a trained athlete, so you could lower the top of your zone 2 to 75% of HR Max, do your base workouts there for a few months until your are more comfortable sustaining a higher limit. Being in zone 2 means you can run a couple of hours and still chat normally with your running buddy
