Using LT vs. MHR to determine Heart Rate Zones

[Mike Simlow]

Dear all,

I'm new to ultracycling and I'm in the process of developing a cycling
training program for myself. Before I get started, I want to determine
my heart rate zones and LT level so my training is beneficial. I found
some information on the ultracycling website for lactate threshold
testing. It recommends doing an all out effort for a 30-60 minute period
and taking the average heart rate during this period, then multiplying
that number x 1.03. It also lists the various HR zones. Some literature
states Zone 4(Lactate/Anaerobic Threshold)ranges from 95-105%, others
state 90%-95%. What percentage range is most accurate for zone 4?

My second question is whether to use LT or MHR to determine HR zones for
training. Some people advocate using LT for determing HR zones over MHR
because the numbers are closer to your true LT level.

My final question is, how can I determine if my LT level is rising and
what markers should I be looking for when I retest?

Mike

[Alexis T]

Mike,

get Joe Friel's Cycling Bible, ($15-20$) it will answer most of your
testing and training questions. Max HR is harder to test, and 220-age
doesn't work well for middle age/older fit cyclists, it usually gives
lower numbers. What markers to look for? higher avg speed at LTHR.

--alexis /Always Look On The Bright Side of Life/

[Bill Canilang]

Other HR formulas:

CTS-If you are a very strong recreational cyclist or better:
205 - (Age/2)

Sally Edwards: 210 - (1/2 your age) - 1% of your body weight + (4 for
males + 0 for females)

Study that came out last(?) yr: 208 - 0.7*Age