Guided Lactate Threshold test inaccurate results

4605486 said:

I want to have that LT Pace correct for my daily suggested workouts

It is unclear whether the LT pace data value is really an input for the targets of the suggested workouts. Garmin has stated that these targets are based on 2 things: your VO2 Max, and the relationship model the watch keeps between VO2 and Pace. VO2 is modeled by HR and HRV.

Again, the suggestions pace targets are based on % of VO2 Max, not % of LT like in other models, regardless of how you set your HR zones, BTW.

On my watch, the daily suggested workout pace target for threshold workouts are very close but not equal to the LTHR pace from the test. I conclude that my VO2 Max model, VO2/Pace models and my lactate threshold results are well aligned and I am in Garmin metrics Nirvana.

My point is that the daily suggested workout targets are calculated on a much broader data set than you LTHR values because of their being based on % of VO2 Max.

If your daily suggested workout targets are also off for base, tempo, VO2 Max and sprint runs, this points to a broader issue about the quality of the VO2 Max model and or your training data.

How are these targets, aside from the threshold results?

DSW are orienting at the LT Pace. Everytime my LT pace improves or become worse my DSW wokrout target pace changes as well. 

And yes my DSW are way too fast. thats why i use HR target all the time. 

i cannot run 20 min at 4:30 pace for my threshold run at all. Base and VO2 max runs are also waaay off. 

But i have figured out that my VO2 Max seems very high. Its at 54. 

I set everything correct in GC -> weight, age, height, max HR........ everything correct. 

I run frequently with Garmin watches since beginning of the year. (withg this model since release date)

before i was cycling alot with my edge 830. 

I applaud you in trying to use all this data, get it accurate and nail your training regime.  Here are my thoughts:

1.  Only on race day do you find out how fast you are.  It's really hard to push yourself and find your capabilities on a training day.

2.  Garmin numbers, even after doing these tests, aren't all that accurate.  

3.  The DSW, as adaptive and creative as they may seem- I've found to be really sub-optimal as a training plan.  I don't recommend using them.  Been playing with them for a few months.  I'm an experienced runner and coach.  While some of the workouts are good- the overall plan is not great.  Maybe for 5k- 10K race training, but I'm doing longer stuff mostly.  Oh- and I need way longer warmup times.  Hate the DSW that have you run your Z2 pace for 45min, and starts out exactly at that pace with no warmup time.  And doesn't adapt to hills, wind, weather.  It's annoying to use.

4.  Specific training durations and paces- really aren't that important.  do at least 80% of your running in Z1-Z2 (of a 5 zone system).  Do some pickups (short, intense bursts of running - maybe 4 to 8 x 100m, hill repeats, or the like).  And some speed intervals.  It's not that important 200's, 400's, 800's or 1600 repeats.  Dance around threshold with them.  Get above threshold for the 400's and 800's.  Consistency and Volume are what will really make you a faster runner.  the details don't matter that much.  Mostly Easy!

I had one thought. Is there any chance that your chest strap is set to provide pace or distance?

Or maybe you ran a lot on treadmills with the same potential issue: your pace being provided by an ill calibrated sensor??

The watch pulled your target data based on that VO2 to pace model that it maintains as part of the VO2, performance condition and stamina models

So something is feeding erroneous pace data to your watch or your HR Max is way off and when the watch predicts your pace at VO2 max, the pace is way too fast.

if you are using the garmin HRM strap then there are settings.  go to devices on your phone click on the strap and you should see them there.

Thank you very much for your help. 

i will try your suggestion with the speed repeats. So how many repeats at the begining is suitible? And should i vary between 200, 400,800 or 1600? Or is one of them the best? i dont know the benefits of each (200-1600) of them. Hm thats why i liked DSW bc they just do it for me. 

I wished from my watch that it could tell me how much i improved with the LT Pace and helps me with recovery, but if the numbers are way off, then TSS and Training load might also be off. So whats the point of a running watch beside Tracking HR and Pace. 

Hey, i checked it and no my Pace comes directly from the watch. 

i didnt run on treadsmills with it, but maybe in winter i will. 

And my HR Max is not off, bc i did it on a field test, just like described from the brand Polar. 

i am really annoyed with the metrics, bc i hoped that garmin is accurate in this regard :/

Bc it motivates to see how much my LT improves over time, but if i know its way off then its garbage. 

Well- I don't know enough about you running history and goals to give you specific workouts.  if you haven't done intervals before- start small.  one day a week, you could start with 4 x 100m and add another 100 each week.  Slowly getting to 8-10 100's. maybe do hills one week and flat on alternating weeks?  As for interval training- there are so many different workouts. It's nice to mix them up for variety.  You could repeat a specific distance (Pete Pfitzinger seems to like 600's at 5K pace).  Jack Daniels seems to like 800- as they are a good distance (time) usually between 3 and 4 minutes, to get the most out of your VO2 Max intensity, without going too long.  I personally enjoy doing ladders.  Either down (i.e 1mi, 1200, 800, 600, 400, 200) or up and down.  

My general advice.  Don't build miles and speed at the same time.  If you are increasing your miles/time this week, do a little less speed.
Mostly Easy (I cannot stress this enough)

And do a variety of speed work.  When you do your speed day- don't kill yourself.  It's not race day.  You should finish up your interval workout thinking "I could do a couple more of those 400s".  

Good luck on your running journey.  There will be challenges along the way.  (I promise).  

Thank you this really helps me alot! 

Today i did the 100m and sprints and next time i do anarobe i will do 400s :) 

i really was hoping that a garmin watch could guide me through this and show me my progress.