Heart Rate Training
Lactate Threshold (LT): Boundary between aerobic and anaerobic effort
- Estimate as average heart rate over 30min TT (after solid warmup)
- Reassess every 4--6 weeks of training
Heart rate zones based on LT
- Don't base around max heart rate, as latter less affected by fitness
- LT varies by sport; cycling won't carry over to running, and vice versa
- From Hughes
| % of LT | Description |
|---|
| <= 75% | Active Recovery |
| 76--87% | Weekly Long Ride |
| 88--94% | Weekly Tempo Ride |
| 95--100% | Intensity Workout |
| Zone | % of LT | Description |
|---|
| 1 | 65--81 | Recovery |
| 2 | 82--88 | Aerobic |
| 3 | 89--93 | Tempo |
| 4 | 94--100 | Subthreshold |
| 5a | 101--102 | Superthreshold |
| 5b | 103--105 | Aerobic Capacity |
| 5c | 106+ | Anaerobic Capacity |