HR Zone Training

LisaGNV

In the past have always trained without a real training plan. Interval run/walk with weekly long run mileage increases at reasonable rates. I'm currently recovering from an injury (hoping to be cleared to run in April) and have been doing some research on heart rate zone training with the theory being "stay in zone 2 and your legs will eventually run faster and faster to maintain that zone the more efficient you become." Of course there's way more to it...

Anyone have any experience with this type of training? Tips, suggestions, cautions???

scott091501

Do this both on the bike and the run. HR training is the way to go IMO. You do end up getting more efficient and speedier at the same HR over time. My tip is to get your zones set. None of this 220 minus your age. Go get tested or do a field test on your own. You can find the field test in any of Friel's literature. Then find a plan and stick to it. Over the past year I've gone from running 11:30 miles at 140 bpm to low 9s. You'll see accounts of Ironman Champ Mark Allen having to walk periods of time when he switched over just to keep his HR in the desired zone.

LisaGNV

Thank you! That's excatly the kind of improvment I'm looking for. I've also heard the 220-age=bulls**t. I'll definitely look up the Friel's info. I have an opportunity to train with a coach who specializes in HR training and the science behind it all is just too strong. Thanks again.

Liz_Mfp

. You'll see accounts of Ironman Champ Mark Allen having to walk periods of time when he switched over just to keep his HR in the desired zone.

I've seen 180 minus your age.

ATT949

In the past have always trained without a real training plan. Interval run/walk with weekly long run mileage increases at reasonable rates. I'm currently recovering from an injury (hoping to be cleared to run in April) and have been doing some research on heart rate zone training with the theory being "stay in zone 2 and your legs will eventually run faster and faster to maintain that zone the more efficient you become." Of course there's way more to it...

Anyone have any experience with this type of training? Tips, suggestions, cautions???

I'm a new runner (2 years next month) and I'm a techie (writing software for a living for 20+ years) so I like data and I use HR training. It's good but has limitations that you should be aware of.

My thinking is that I'll switch to HR + "level of perceived effort" some time next year but, until then, I'll be going primarily on HR.

ATT949

Do this both on the bike and the run. HR training is the way to go IMO. You do end up getting more efficient and speedier at the same HR over time. My tip is to get your zones set. None of this 220 minus your age. Go get tested or do a field test on your own. You can find the field test in any of Friel's literature. Then find a plan and stick to it. Over the past year I've gone from running 11:30 miles at 140 bpm to low 9s. You'll see accounts of Ironman Champ Mark Allen having to walk periods of time when he switched over just to keep his HR in the desired zone.

That's OK for training but, and this is one of the weaknesses of running using HR, after a few miles we get hit with cardiac drift (Google) so if you insist on staying at a given HR, you have to run slower and slower as your HR climbs even though the actual level of exertion is not increasing. That's why it's good to understand perceived exertion ("level of perceived exertion")

http://www.hsph.harvard.edu/nutritionsource/borg-scale/


I attended a McMillan running camp last week and Greg (the head coach) and the resident Olympian (read this page for "Lemon" - http://www.mcmillanrunning.com/company) were strong advocates of LPE.

MinimalistShoeAddict

In the past have always trained without a real training plan. Interval run/walk with weekly long run mileage increases at reasonable rates. I'm currently recovering from an injury (hoping to be cleared to run in April) and have been doing some research on heart rate zone training with the theory being "stay in zone 2 and your legs will eventually run faster and faster to maintain that zone the more efficient you become." Of course there's way more to it...

Anyone have any experience with this type of training? Tips, suggestions, cautions???

One of my MFP friends suggested this system to me. I love it!
http://philmaffetone.com/180formula.cfm