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Comment by jonathansizz | Hacker News Reader

If you're just using a formula your heart rate zones could be quite far out.

For example, 220-age suggests my maximum HR is 178 and my threshold HR (85% of this) is 151, but in fact my max HR (determined empirically) is 188 and my threshold HR (based on an actual threshold test) is 162.

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Thanks! I'll have to consider doing a test like you describe downthread sometime. Most of my biking is just getting home from work. And, well, that is only 20 minutes on the bike. Large hill, but still just 20 minutes.

The canonical running test is to run an all out 5K. You can then derive pretty simple training paces based on tables. See: Daniels Running Formula. Or any number of training calculators on the Internet. A 5K is a very good measure if your overall running fitness and a pretty good predictor of race performance from 10k to Marathon. It helps you set up good training paces. Then it just comes down to volume. When you find your HR creeping out of zone don't be ashamed to walk to chill it out.

I primarily do cycling to commute. That said, I've signed up for a 5k this Dec. Will make sure to wear my heart monitor and see how I do.

You can definitely go out too hard in a 5K, it isn't a 400, 800, or 1600M effort, but if you aren't hurting and questioning your life choices the last mile you weren't going hard enough :)

Mine's even more out... I'm a full 20 bpm higher than that formula would suggest. Mid-30s and still do over 200 bpm at the end of a 5K.

That Mayo Clinic page has another way to calculate target HR.

Target HR = RestingHR + (MaxHR - RestingHR) x 0.85

So, if your RestingHR = 70 :

Target HR = 70 + (178 - 70) x 0.85 = 162

How do you do a threshold test? Do you need a doctor?

For cycling, I do a long warmup then ride as hard as I can (uninterrupted) for 30 minutes and take the average HR for the last 20 of the 30 minutes. There are online calculators you can plug this value into to give you the 5 zones.*

I do a test every 3 months, as the zones can shift as you get fitter.

Running might use a different protocol, but the same principle applies.

* These days I base my training on a 3-zone system: low intensity, below aerobic threshold; medium intensity, between aerobic and anaerobic (lactate) threshold, and high intensity, above lactate threshold. This is the system preferred by researchers, as it's based on real physiological markers.

Translating the 3 zone system into the 5 zone: low intensity equates to zones 1-2, medium is zone 3 and zone 4 up to your (lactate) threshold value, and high intensity is everything above this, i.e. the top part of zone 4 and all of zone 5.

So 'vigorous' per the Mayo Clinic would be medium intensity on the 3 zone system.

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