Hi Gordo. Thanks you for your suggestions. So, I wait for the next article on high breakpoint athlete.
I've also a questione on anither point: I've downloaded the spreadshet attached on your Bulding your annual Plan chapter. In sub-folder "zones" incalculated my bike Threshold since I've not yer a Power meter to arrange a bike test. I noticed the possibility to specify the "FT" HR ("functional Threshold" I suppose?) both for running and Cycling, in order to calculate "run Threshold" and "bike Threshold" but It did not refer to the LT2 since this Is indicated as "LT HR". Therefore, what kind of Threshold Is mean for Functional Threshold reffered to the full-profile test? What kind of thest can I use to find this test, especially for running?
Finally, I would take this occasion to thank you because I've learned a lot abour lactate test and Threshold, and I inproved my fitness level and my performances following your posts and readings your Ebook, so many many thanks: very helpful!
"LT" on that sheet is what we now call Tempo or Threshold-minus. It's the top of Zone 3.
There's a section in our zones chapter called Triangulate Your Tempo that explains...
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If you primarily use heart rate to set zones then you can Triangulate Your Tempo using three data points.
Bottom Up - Add 15 bpm to your LT1 (Top of Zone 1) heart rate
Top Down - Subtract 8-12 bpm from your hour-of-power heart rate. This is the heart rate you settle into during a flat, best effort of 60-minutes duration.
85% of Maximum Heart Rate
Use these three points to create a range.
Apply the range and pay attention to how it feels. Judge the quality of your sessions by what happens afterwards.
---
More simply, start with a Z3 feeling and don't let the feeling move into Z4.
Hi Gordo. Other than monitoring your fitness status or comparing efforts between athlets do you use HRR also for establishing zones After lactate test and for calibrating day-by-day efforts? For e.g., performing Tempo or Zone 1 a day with Heart Rate at rest of 50 could be different than performing the same training a day with 5 or more/less bpm at rest... Thanks for your opinion.
I like HRR as a reality check. Once the zones are determined, and tested in the field... have a look at LT1/LT2 in terms of HRR. See those %ages. There's information if they are relatively high, or relatively low, when compared to other similar athletes.
See also my video on Fractional Utilization - it's a good introduction to high vs low breakpoints:
Day to day movements of 5 bpm would not concern me - I can see at least that amount of movement based on time of day and temperature. This is where subjective perception helps, a lot.
Hi Gordo. Thanks you for your suggestions. So, I wait for the next article on high breakpoint athlete.
I've also a questione on anither point: I've downloaded the spreadshet attached on your Bulding your annual Plan chapter. In sub-folder "zones" incalculated my bike Threshold since I've not yer a Power meter to arrange a bike test. I noticed the possibility to specify the "FT" HR ("functional Threshold" I suppose?) both for running and Cycling, in order to calculate "run Threshold" and "bike Threshold" but It did not refer to the LT2 since this Is indicated as "LT HR". Therefore, what kind of Threshold Is mean for Functional Threshold reffered to the full-profile test? What kind of thest can I use to find this test, especially for running?
Finally, I would take this occasion to thank you because I've learned a lot abour lactate test and Threshold, and I inproved my fitness level and my performances following your posts and readings your Ebook, so many many thanks: very helpful!
"LT" on that sheet is what we now call Tempo or Threshold-minus. It's the top of Zone 3.
There's a section in our zones chapter called Triangulate Your Tempo that explains...
---
If you primarily use heart rate to set zones then you can Triangulate Your Tempo using three data points.
Bottom Up - Add 15 bpm to your LT1 (Top of Zone 1) heart rate
Top Down - Subtract 8-12 bpm from your hour-of-power heart rate. This is the heart rate you settle into during a flat, best effort of 60-minutes duration.
85% of Maximum Heart Rate
Use these three points to create a range.
Apply the range and pay attention to how it feels. Judge the quality of your sessions by what happens afterwards.
---
More simply, start with a Z3 feeling and don't let the feeling move into Z4.
Hi Gordo. Other than monitoring your fitness status or comparing efforts between athlets do you use HRR also for establishing zones After lactate test and for calibrating day-by-day efforts? For e.g., performing Tempo or Zone 1 a day with Heart Rate at rest of 50 could be different than performing the same training a day with 5 or more/less bpm at rest... Thanks for your opinion.
Hi Antonello,
I like HRR as a reality check. Once the zones are determined, and tested in the field... have a look at LT1/LT2 in terms of HRR. See those %ages. There's information if they are relatively high, or relatively low, when compared to other similar athletes.
See also my video on Fractional Utilization - it's a good introduction to high vs low breakpoints:
https://youtu.be/5M5bMt2MLjc?si=pZ58NYxD0aCKXS6F
Monday's article discussed the low breakpoint athlete and a future article will discuss the high breakpoint athlete.
Link for discussion of low breakpoints (the most common profile is a low LT1 breakpoint): https://feelthebyrn.substack.com/p/applying-lab-results
Day to day movements of 5 bpm would not concern me - I can see at least that amount of movement based on time of day and temperature. This is where subjective perception helps, a lot.
Hope this helps,
Gordo