Hi all,
As previously mentioned in another post, I have the delight of training in very hot and humid conditions, so I’m thinking I need to bin off pace and focus on training in certain HR zones, to get the best benefit and actually keep going longer than 30 mins!
To that end, I’m a little at a loss as to which zone to target. I’m a new runner and just wanting to build my ‘fitness’ and endurance. I’m 42 and saw a measured HR of 185 during a CrossFit workout recently, so assuming my max is somewhere around 190. Resting is now somewhere between 55-60.
Ive been aiming for zone 3, based on Max HR, so 133-152 for my goals, but have since read that there are better ways to target (use of threshold for example) but not sure exactly where to start there.. One method told me to subtract my age from 180 and keep below that - meant an upper limit of 138, so basically walking in this heat!
also, I’m occasionally doing a steady state session on an indoor spin bike - should I just hit the same HR zone to improve my fitness or does it change massively on a bike?
Thanks in advance!
0 ·
Comments
I think your spot on reducing intensity over the summer, keeping an eye on HR is a good way to do this. Knowing what your Max HR is somewhat important to determine what exactly your personal 'easy' pace is though. Just be mindful if using a wrist based HR sensor - they aren't perfect and often give crazy high, or low readings. Going off 190 seems reasonable though, and keeping most runs under 150 sounds good to me.
When I started (and sometimes still now to be honest!) I didn't really walk at all, just stopped for a minute or so as and when. For example I used to run a mile, stop and stretch a little, then carry on for another 2-3 miles. Over time just try and reduce the stops, walking would work too though, really doesn't matter.
I wouldn't worry about zones, threshold runs or intervals just yet either, just run easy, run somewhere hilly. Maybe once or twice a week 'give it some', progressive runs are also great - start nice and slow and aim to finish fast. I also think a frequent test/time trial are good to gauge fitness, I used to use parkruns every couple of weeks and certainly at the beginning its nice to see the improvements, gets harder after a while though!.
Yeah, I’ve decided to give Maffetone a go, so am sitting at 128-138 for all runs at the moment - clocked a 12:30 min mile this morning, which was depressing! That said, it will help me build my base and then, after a few weeks, I’ll head down the 80/20 route, so 1 a week where I go for it (should also coincide with the end of the Middle Eastern summer!)
i/e set watch to train in Zone 4, obviously starts quick but as the distance increases the hear rater stays in that zone but pace slowly decreases?