Some Interesting Training

Previously I summed up the correct speed for long simple endurance sessions as: “make sure you pass the talk test”. I still stand by that, however there are fancier ways to get an accurate upper limitation for this pace. One is proposed by Coach Joe Friel, for determining your lactate threshold pace: go hard for 30 minutes, then determine your average heart rate over the last 20, and multiply by about 0.85.

So I did this test today, standing up pedaling versus the wind. Owwee! That was difficult. Here is my HR for the last 20 minutes of the trip:

The upper range for my aerobic zone, which I use for my easy rate, ought to no more than 0.85 times that, or 113. Or I could have just gone by the talk test. Yesterday, for example, I cruised for a 2 hour plus comfy speed and my average HR was: 113.
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Published by bionicOldGuy

Published
March 7, 2021March 6, 2021

I am a Mechanical Engineer born in 1953, Ph. D, Stanford, 1980. I have actually been active in the mechanical CAE field for decades. I likewise have a long-lasting interest in outdoor activities and physical fitness. I have had both hips replaced and a heart valve replacement due to a hereditary condition. This blog narrates my adventures in remaining active in spite of these bumps in the roadway.
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Formerly I summarized the proper rate for long simple endurance sessions as: “make sure you pass the talk test”. I still stand by that, however there are fancier methods to get an accurate upper limit for this speed. One is proposed by Coach Joe Friel, for determining your lactate threshold pace: go hard for 30 minutes, then measure your average heart rate over the last 20, and multiply by about 0.85. The upper range for my aerobic zone, which I utilize for my simple pace, need to no more than 0.85 times that, or 113. Yesterday, for example, I travelled for a 2 hour plus comfortable pace and my average HR was: 113.

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