Training advice

Zone 2

I am doing a 80/20 training approach where most of the runs are in Zone 2 too. However the zones are defined based on %LTHR (percentages of Lactate Threshold HR). See how to setup the zones here:

http://mattfitzgerald.org/8020-zone-calculator/

For your lactate HR of 177 the zone 2 would be 143-158 which is way different than the zone 2 you are using at this moment but is more inline with the maffetone method you mentioned.

Thank you for the reply.

Garmin defaults Zone 2 to 60%-70% of either MHR or LTHR. The link you're referring to specifies Zone 2 as 81%-89% of LTHR. I was training using LTHR but switched to MHR to increase my the heart rate for my Zone 2 training to make it more achievable to run in that Zone. The more I think about it the more I think I must be doing something wrong.

Actually I've just switched back to using LTHR and I can see that Zone 2 is actually 80%-89% in Connect which is inline with the website you're referring to. I'll switch back to using LTHR and see how that goes.

Actually I've just switched back to using LTHR and I can see that Zone 2 is actually 80%-89% in Connect which is inline with the website you're referring to. I'll switch back to using LTHR and see how that goes.

Great you figured it out. In any case the percentages garmin has in there are suggested. You can modify and customize them based on your needs.

The good thing about setting them with your LTHR is that, once your lactate threshold changes (based on your fitness) the zones are updated accordingly. Also if you are using the workouts functionality based on hr zones and if you select one of them in the watch, the 935 will take the most updated definition of the zones based on the last last updated lactate threshold hr.

It seems like it would be quite nice to have the functionality to add/remove zones. That way I could make connect and my 935 match Training Peaks

A little off topic, but maybe you guys can help me with the 80/20 plan.

On the calculator, zones are provided for HR, Pace, and Power, from which you can choose as training targets.

The thing is, my HR is often well above zone, mainly due to heat and hills, even when my pace and or power are correct.

So which is correct? Can I train by pace or power, heart rate be damned, or should I train by HR and therefore be running way below the prescribed zone?

> So which is correct?

Are you talking about running here with pace and cycling with power?

Training by pace "literally" when running only really makes sense when running in fairly flat terrain and on firm surfaces and of course assuming not too windy and not too hot.
As you seem to imply your pace will drop for the same effort if any of these are not met.

If the aim is to go at a "low intensity" for 80% of the time then a high HR suggests you aren't doing that and need to slow down.
Another problem with running at too HR too often is that when you actually need to run hard then you can't because you are too tired for taking easy runs too hard.

At the end of the day some common sense and flexibility has to come into your training. If say the prescribed session is 10K race pace efforts but you can't run them in conditions where you might race a fast 10K then you need to back off the target pace a bit else you will be forever frustrated with your sessions.

So which is correct? Can I train by pace or power, heart rate be damned, or should I train by HR and therefore be running way below the prescribed zone?

Learn to relate rating of perceived exertion(RPE) with pace, speed heart rate etc. Running pace is only off use on flat courses with firm surfaces as has already been noted. Developing the ability to run to a perceived intensity will help you better manage your effort. And the skill comes in useful when/if you lose the watch.

RPE is IMVHO, still the very best metric to use for training. Anything else is supplemental.

> So which is correct?

Are you talking about running here with pace and cycling with power?

Training by pace "literally" when running only really makes sense when running in fairly flat terrain and on firm surfaces and of course assuming not too windy and not too hot.
As you seem to imply your pace will drop for the same effort if any of these are not met.

If the aim is to go at a "low intensity" for 80% of the time then a high HR suggests you aren't doing that and need to slow down.
Another problem with running at too HR too often is that when you actually need to run hard then you can't because you are too tired for taking easy runs too hard.

At the end of the day some common sense and flexibility has to come into your training. If say the prescribed session is 10K race pace efforts but you can't run them in conditions where you might race a fast 10K then you need to back off the target pace a bit else you will be forever frustrated with your sessions.

I'm talking about running power.

In the 80/20 plan, there seems to be the option of training by HR zones, Pace zones, or Power zones. He specifically warns against running in what he calls "zone X", sort of in between hard and easy.

These are seemingly at odds with each other (at least for me), because if I choose to run by power zones, my HR will invariably be higher than I want if I am for example going up hill on a hot day. If I run by HR, my pace/power zone will be below what my training target is.

As far as RPE, I don't know, everything feels relatively easy as long as I'm below LTHR.

I would stick with HR. If your HR is skyrocketing for the same power or pace then you are working hard to put out that power. The goal is to have 80% of the running at an easy effort but if you have 170bpm heart rate you are not at an easy effort no matter how much power you are putting out or how slow your pace. RPE is good but can be hard to quantify, the bottom line is know your body and its capabilities. If you can hold an easy conversation with a running partner without being out of breath, then that is a nice easy pace run. When you need to be doing LT or VO2max runs you shouldn't be capable of having a conversation with anyone.