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Should I use maximum heart rate or lactate threshold to calculate my training zones?

Former Member over 6 years ago

Hi all, it would be much appreciated if someone could please help me with a question I’ve got on heart rate zones.

I’m 42, training for my first marathon and doing quite a bit of zone 2 training. I’m currently using my maximum heart rate (181 bpm) as the basis of my zones, which means my Forerunner 935 is calculating the top end of my zone 2 at 125 bpm.

I’ve recently done a couple of lactate threshold tests using a chest strap heart rate monitor and got a score of 163 bpm (with my VO2 max being 50). When I use the lactate threshold score as the basis of my zones, the watch recalibrates them and renames zone 2 from 'easy' to 'low aerobic'. With the top of the 'low aerobic' zone being 145 bpm.

I’m wondering why these two zone 2 parameters are quite different i.e. 125 (based on MHR) vs 145 (based on LT). My question is should I be using my max heart rate or lactate threshold score as the basis of my zones? Which one is more accurate? I’m new to all this so please let me know if I’ve made a rookie mistake! Thanks a lot.

0 KonstantinosTsipotis over 6 years ago

How have you calculated the max heart rate of 181bpm? if it comes from a personal measurement test, then use this. In general use a metric that it comes from a personal test

0 TrippyZ over 6 years ago

I think it is best to consider MaxHR zones and LT zones as two different training methodologies. For my first year I ran under MaxHR control, switched to HRR for the next two and then 6 months ago I switched to LT. The zone widths and boundaries are significantly different.

As I changed method I found improvements. In the past year I completed my first three Marathons in 3:29,3:28 and 3:26 and am four weeks away from my next - hoping for a 3:25.

So, I recommend picking a method and if you don't like it - change.

0 Former Member over 6 years ago

Thanks all for the really useful info :) Both my MaxHR and LT scores are from personal measurement tests via my Forerunner 935 + chest strap. I've been using MaxHR so far as the basis of my zones, which puts the top of my zone 2 at 125bpm. I know that zone 2 training days are supposed to involve minimum effort, but keeping under 125bpm feels just a bit too easy. I think I'm going to try re-calibrating my zones using my LT score which puts the top of my zone 2 at 145bpm. I will see how this feels later this week when I go out for my next zone 2 run. Thanks again!