{"id":105,"date":"2018-01-24T23:41:08","date_gmt":"2018-01-25T04:41:08","guid":{"rendered":"http:\/\/bscmultisport.com\/blog\/?p=105"},"modified":"2019-07-17T03:26:56","modified_gmt":"2019-07-17T08:26:56","slug":"how-to-set-heart-rate-training-zones","status":"publish","type":"post","link":"http:\/\/bscmultisport.com\/blog\/2018\/01\/24\/how-to-set-heart-rate-training-zones\/","title":{"rendered":"How to Set Heart Rate Training Zones"},"content":{"rendered":"

Formulas aren\u2019t accurate<\/u><\/strong><\/p>\n

If you have been training for any length of time, you have probably heard about \u2018Training Zones.\u2019<\/p>\n

Do you know how to set your training zones?  More specifically, do you know how to set your heart rate (HR) training zones?<\/p>\n

Before we talk about how to set your HR training zones, I want to talk about what you SHOULDN\u2019T do.  Apart from the Maffetone Method, you should not<\/em> set your HR zones using a formula.  Why is it OK for Maffetone?  Because the goal of Dr. Maffetone is that you exercise well BELOW your aerobic threshold.  Maffetone\u2019s formula guarantees you will be exercising below your aerobic threshold.  A better way to set your training zones is to determine your lactate threshold with a lactate threshold field test and calculate your training zones from those results.<\/p>\n

Before you attempt a Field Test<\/u><\/strong><\/p>\n

First thing, check with your physician and seek his\/her medical release to exercise.  If you have never embarked on a training program, or you haven\u2019t regularly exercised in the past year \u2013 please, go to your doctor, let him\/her know you\u2019ll be exercising regularly and check back with them after a month to make sure you aren\u2019t doing any damage.<\/p>\n

If you are new to exercise, or you are following any type of \u201cCouch-to-\u201cprogram, forego doing a field test until you have built a base level of fitness.  The test is strenuous.  Instead, track your HR as you exercise.  When you are finished, note your HR and record how long it takes your HR to drop 20 beats per minute.<\/p>\n

Lactate Threshold Heart Rate Field Test<\/u><\/strong><\/p>\n

You are going to use a 30-minute time trial on both the bike and the run to determine your lactate threshold.  If you are testing both disciplines, it\u2019s best to test on different days.<\/p>\n

Begin with a thorough warm-up.  The run warm-up is 15-minutes and includes some accelerations to prepare your body for a maximal effort.  The bike warm-up is also 15-minutes and includes going through all the gears.<\/p>\n