Coaches Corner – How do you use #TrainingPeaks to determine Run Training Zones?

In running the way to efficient training is through knowing what our heart rate training zones are.

There are a number of ways to do this. One of which is through proper Lactate Threshold testing in a lab setting. If you are serious about making good progress this is the way I would do it. Then relatively regular field tests to monitor progress.

To make this as easy as possible, we will use a standard 30 minute TT. From this TT we will be able to determine the correct training zones. This is best if done on a flat uninterrupted path or trail. If you have access to a running track this will be ideal as it is a repeatable environment for testing.

Run test protocol:

After a 15 minute warm-up of easy running, finish with a few quick 30 seconds on / 30 seconds off bursts (or strides) to get your heart rate in the correct training zone.

  • The 30 minute TT begins.
  • At 10 minutes into the test, hit the ‘Lap’ button on your heart rate monitor, to get the average heart rate over the final 20 minutes of the test.
  • The average for the final 20 minutes is your Lactate Threshold or LT.
  • You should finish knowing you gave it everything you had.

15 minutes easy cool down.

Once you have the “Threshold Value” you plug in the run LT # from the above test into a calculator like the one available on Training Peaks to get your training zones.

TrainingPeaks   Plan your training  track your workouts and measure your progress

These are a little bit different to the default 1-5 on most HRM watches and apps but you simply use those and adjust as per the chart above.

Now you are training properly and #resultsstarthere

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