OK... Teach Me About "Perceived Exertion" And Pace
Replies
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OldAssDude wrote: »You should base your zones on your true max heart rate.
What is your highest measured heart rate when you are going full out intensity?
hmmm - I will have to see. I don't usually go out full intensity being oldassgal and all that. Fitbit has said I have hit 179/180 a few times in the past few months. Maybe I will do a sprint for a few hundred yards tomorrow and see what it says then. I used a chest strap about a year ago with a garmin but honestly fitbit and it were pretty much spot on so I trust it to measure pretty accurately.1 -
SummerSkier wrote: »OldAssDude wrote: »You should base your zones on your true max heart rate.
What is your highest measured heart rate when you are going full out intensity?
hmmm - I will have to see. I don't usually go out full intensity being oldassgal and all that. Fitbit has said I have hit 179/180 a few times in the past few months. Maybe I will do a sprint for a few hundred yards tomorrow and see what it says then. I used a chest strap about a year ago with a garmin but honestly fitbit and it were pretty much spot on so I trust it to measure pretty accurately.
Mine will get into the mid-70's when I'm doing speed intervals on the treadmill, even though I know I'm not anywhere near my max (I'm older too
). Next week, when my resting heart rate gets back to normal after living on decongestant for a week I'm going to do a max heart rate test on my bike trainer. I think it will help me do speed intervals running outdoors, where I tend to either go so flat out that I can't finish the intervals, or not go hard enough to get the benefit. Really great discussion! 1 -
SummerSkier wrote: »OldAssDude wrote: »You should base your zones on your true max heart rate.
What is your highest measured heart rate when you are going full out intensity?
hmmm - I will have to see. I don't usually go out full intensity being oldassgal and all that. Fitbit has said I have hit 179/180 a few times in the past few months. Maybe I will do a sprint for a few hundred yards tomorrow and see what it says then. I used a chest strap about a year ago with a garmin but honestly fitbit and it were pretty much spot on so I trust it to measure pretty accurately.
Ok.
Also, if you know the highest heart rate that you can go for an hour straight, that will give you a rough estimate of your lactate threshold.0 -
OldAssDude wrote: »SummerSkier wrote: »OldAssDude wrote: »You should base your zones on your true max heart rate.
What is your highest measured heart rate when you are going full out intensity?
hmmm - I will have to see. I don't usually go out full intensity being oldassgal and all that. Fitbit has said I have hit 179/180 a few times in the past few months. Maybe I will do a sprint for a few hundred yards tomorrow and see what it says then. I used a chest strap about a year ago with a garmin but honestly fitbit and it were pretty much spot on so I trust it to measure pretty accurately.
Ok.
Also, if you know the highest heart rate that you can go for an hour straight, that will give you a rough estimate of your lactate threshold.
You are trying to kill me right? Who goes all out for an hour. Lol 🏃♀️🏃♀️😂1 -
SummerSkier wrote: »OldAssDude wrote: »You should base your zones on your true max heart rate.
What is your highest measured heart rate when you are going full out intensity?
hmmm - I will have to see. I don't usually go out full intensity being oldassgal and all that. Fitbit has said I have hit 179/180 a few times in the past few months. Maybe I will do a sprint for a few hundred yards tomorrow and see what it says then. I used a chest strap about a year ago with a garmin but honestly fitbit and it were pretty much spot on so I trust it to measure pretty accurately.
Obviously, talking to your doctor about exercise cautions is the right answer.
But, once medically cleared, age is no barrier to going for your max, once there's some conditioning and a good fitness base in place (I wouldn't recommend it to new exercisers, or really to anyone of any age without medical clearance). Though not a runner, I'd guess just going for a hard few hundred meter sprint may not the most accurate way to estimate.
There are max and submax tests on the web for runners, suggested by reasonable sources of information. Perhaps some of the other runners can suggest one they've tried, or you could see what looks achievable for you? (I'm a rower; my max test used intervals of gradually increasing speed on a rowing machine while someone else monitored my heart rate - not too practical for an outdoor runner.)2 -
SummerSkier wrote: »OldAssDude wrote: »SummerSkier wrote: »OldAssDude wrote: »You should base your zones on your true max heart rate.
What is your highest measured heart rate when you are going full out intensity?
hmmm - I will have to see. I don't usually go out full intensity being oldassgal and all that. Fitbit has said I have hit 179/180 a few times in the past few months. Maybe I will do a sprint for a few hundred yards tomorrow and see what it says then. I used a chest strap about a year ago with a garmin but honestly fitbit and it were pretty much spot on so I trust it to measure pretty accurately.
Ok.
Also, if you know the highest heart rate that you can go for an hour straight, that will give you a rough estimate of your lactate threshold.
You are trying to kill me right? Who goes all out for an hour. Lol 🏃♀️🏃♀️😂
The test I'm talking about (CTS) is a warmup, 8 minute max effort, 10 minute recovery, 8 minute max effort. I did it a couple of years ago using perceived effort (no heart rate monitor) and at the end of it could barely move. Some tests are 20 minutes max effort, and I can't even imagine that!2 -
SummerSkier wrote: »OldAssDude wrote: »SummerSkier wrote: »OldAssDude wrote: »You should base your zones on your true max heart rate.
What is your highest measured heart rate when you are going full out intensity?
hmmm - I will have to see. I don't usually go out full intensity being oldassgal and all that. Fitbit has said I have hit 179/180 a few times in the past few months. Maybe I will do a sprint for a few hundred yards tomorrow and see what it says then. I used a chest strap about a year ago with a garmin but honestly fitbit and it were pretty much spot on so I trust it to measure pretty accurately.
Ok.
Also, if you know the highest heart rate that you can go for an hour straight, that will give you a rough estimate of your lactate threshold.
You are trying to kill me right? Who goes all out for an hour. Lol 🏃♀️🏃♀️😂
I think you might be misunderstanding him?
There is no one single "all out" pace. The hard I can go for 5 minutes is a way faster pace, and a way higher heart rate, than the hard I can go for an hour.
There is some pace that's "as hard as you can go for an hour" and actually tolerate the experience - feel like you gave it all you had for that hour, but like you'll live afterward. The lactate threshold (LT) pace is not max absolute pace without regard to duration, or the pace that assuredly yields max HR; it can't be.
(I get that you might still find doing that hour so unenjoyable that you don't want to do it! I wouldn't really want to do it, either. But it won't kill a healthy, reasonably well-conditioned person; it will just be hard, and possibly unpleasant - or possibly exhilarating, or possibly both.
)
Lots of people go as hard as they can for an hour . . . for only a hour at a time. Even old ones.
(edited for typo)1 -
SummerSkier wrote: »OldAssDude wrote: »SummerSkier wrote: »OldAssDude wrote: »You should base your zones on your true max heart rate.
What is your highest measured heart rate when you are going full out intensity?
hmmm - I will have to see. I don't usually go out full intensity being oldassgal and all that. Fitbit has said I have hit 179/180 a few times in the past few months. Maybe I will do a sprint for a few hundred yards tomorrow and see what it says then. I used a chest strap about a year ago with a garmin but honestly fitbit and it were pretty much spot on so I trust it to measure pretty accurately.
Ok.
Also, if you know the highest heart rate that you can go for an hour straight, that will give you a rough estimate of your lactate threshold.
You are trying to kill me right? Who goes all out for an hour. Lol 🏃♀️🏃♀️😂
I did not mean go all out for an hour lol.
I meant a heart rate that you can go for an hour but no more than an hour.
For example, my max heart rate is about 170. I can go at about 145 for an hour, but not much longer than that, so my lactate threshold is about 145.1 -
One way I've read to get a good approximation of maximum HR is to warm up for a mile or two, then do 1/4 mile hard - at approximately 5k pace or a little faster - then do 2 minute recovery, then 1/4 mile hard, then recovery, then a third fast interval - the HR you get on that third interval would be approximately your maximum. Or measure your HR during a hard 5k race, one where you really put out a good effort. Your maximum in the race would be close to your maximum.
The LT pace is what is used for tempo runs, which are a really good builder of stamina. For those you use a pace between 10k and HM pace, depending on your speed. It's supposed to be the pace you can sustain for an hour, but not your easy pace. The plans I've followed usually started with 20 minutes at tempo pace and build from there. Or you can do tempo intervals where you run a mile at the fast end of your tempo pace, recover for 1/4 mile, then run another mile at tempo. Either way it's a hard workout, especially mentally, because you have to force yourself to maintain that pace over time when your body really wants to slow down. The marathon plan I'm following now includes tempo runs with 2 mile warm up, 2 mile cool down, and tempo pace from 4 to 7 miles. If you can nail those workouts, it gives a lot of confidence that you can hold a pace on race day. A lot of people hate tempo runs, but I rather enjoy them.2 -
Results of some HRmax test studies, and brief overview of how done to see if treadmill can hit the incline required.
https://exrx.net/Testing/CardioTests
Calculator when done.
https://exrx.net/Calculators/Treadmill
Cycle test link at bottom of page too.
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SummerSkier wrote: »ya - sorry I misspoke on the formula. Given that, my avg running pace is in the 160's. It's not my 100% hr for sure since that is my average. Just like other charts etc, they are a great place to start but individual data should always carry a little more weight. If I were to use the chart, then I would never run because I can hit 80% of the chart walking easily. And of course there are a lot of other variables like recovery rate etc. Is my avg heart rate higher for a specific reason? It could be. However i have had a stress echo test done a few years back and was given the all clear for running.
Did they hit a HR max value - or perhaps just an age estimated max to confirm you could get that high.
My mom had that - they asked her if ready to stop when she felt she was barely walking hard yet - they still stopped her before hitting max.1
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