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Question regarding heart rate zones

KJE5059

I'm a bit old school (and old age too Grin), so when I think of heart rate zones, I usually think of the "typical" 5 zones based on %max heart rate.  I've noticed folks here quite often use zones based on %lactate threshold.  What are the advantages and disadvantages of using one versus the other?

If I understand this correctly, I could see where %LTHR based zones might be beneficial if auto detection is enabled, and occasionally you get a new LTHR, and zones are adjusted accordingly.  That, as opposed to max heart rate, where a little  more effort would be required to get a new max heart rate (via auto detection).

I had read a post sometime last year that discussed this in much more detail, but as much as I searched, I cannot find that post.

I'm just trying to understand zones based on %max heart rate and %lactate threshold, and determine the pros and cons of each.  My understanding mentioned above could be totally wrong, hence the reason for the post.

Thanks 

  • Former Member
    0 Former Member

    Hello KJE5059,

    The Heart rate zones can indeed be defined based on either a percentage of maximum heart rate (%max HR) or a percentage of lactate threshold (%LTHR). Each approach has its advantages and disadvantages, and the choice depends on individual preferences and training goals. Here's a breakdown of the pros and cons:

    Heart Rate Zones Based on %Max HR:

    • Pros:

      1. Simplicity: Calculating heart rate zones based on %max HR is straightforward and easy to understand. It's a common method used in many fitness applications and training programs.
      2. Broad Applicability: %max HR zones are applicable to individuals across different fitness levels and age groups, making them widely accessible.
      3. Estimation: Max heart rate can be estimated using age-based formulas (like 220 minus age) or determined through a maximal exercise test.

    • Cons:

      1. Individual Variability: The use of age-based formulas can result in significant individual variability. Some individuals may have higher or lower max heart rates than predicted, leading to potentially inaccurate zone assignments.
      2. Fitness Level Dependency: %max HR zones do not account for variations in fitness level or individual physiological differences. Two individuals with the same %max HR may experience different training intensities and adaptations.

    Heart Rate Zones Based on %LTHR:

    • Pros:

      1. Personalized Zones: %LTHR zones are tailored to an individual's lactate threshold, which represents their sustainable effort level. This allows for more precise and personalized zone assignments based on an individual's current fitness level.
      2. Reflects Physiological Response: %LTHR zones align with the physiological response during exercise, as lactate threshold is an important marker of aerobic fitness and performance potential.
      3. Flexibility: Lactate threshold can be re-evaluated periodically, allowing for adjustments to training zones as fitness improves.

    • Cons: kyle yates pickleball

      1. Testing Requirement: Determining lactate threshold typically requires a lab-based test or field testing with lactate measurement. This can be more time-consuming and may not be accessible or practical for all individuals.
      2. Complexity: Calculating and understanding %LTHR zones can be more complex compared to %max HR zones, requiring knowledge of lactate threshold concepts and interpretation. 

    It's worth noting that different training philosophies and methodologies may favor one approach over the other. Some individuals may find that using %LTHR zones provides a more accurate reflection of their current fitness and training needs. Others may prefer the simplicity and broad applicability of %max HR zones.

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