I've been following the program for several months now while training in the designated heart rate zones.
Recently did two sprints and heart rate was 160-165 during bike and 170-174 during run. This is above upper end of Z5. Haven't had problems but would like to see it at lower level.
Any thoughts would be appreciated.

Hi John,

I'd expect that your Heart Rate Zones are way off. What method did you use for calculating your zones?

It would be typical to see HR's in Zone 4, for a sprint distance triathlon, but certainly not above zone 5. It would also be expected for you to see higher heart rates on the run, for the same RPE.

Also, do you feel that the RPE values provided, align with the Heart Rate Zones for each sport? ie: Does your Heart Rate Zone 3 feel like a 70-80% effort, or dies it feel easier than that, to you?

What values have you input for Bike LT and Run LT? How old are you and how long have you been in the sport of triathlon? Are you from a cycling or running background?

Looking forward to hearing back from you.

CoachKev

Hey Kev
I utilized the formula for arriving at my LT in the getting started section of the program. This leaves a 143 LT for the bike and 148 LT for the run, age is 55 and I've been doing tri's consistantly forthe last 6 years. I've been running/jogging pretty consistantly for the past 30 years.
Zones feel in right range but hard to pin point.
John

Hi John,

In using the method for estimating zones (example 2 in the Getting Started Guide), there's the possibility that the estimations are innacurate for you. The estimations are only that. In most cases these are usually very close, but there's always the possibility with an individual that they are not accurate, even considerably out. Given also, that Lactate Threshold values can vary considerably for bike and run, in the same athlete, testing is always the more accurate method.

As indicated in the getting started guide, the most effective method for calculating zones is to have Lactate Testing done for each sport and using the tested HR value for (each)Lactate Threshold.

If the Zones FEEL RIGHT for the workouts as described, then are probably not that far out and may still be providing the desired training effect for each workout. You can always run through the 'step-test' (progressvely increasing workload) as outline in Step 3 of the Getting Started Guide, observing your breathing rate and comparing the corresponding Heart Rate to the method you used.

It appears to me as though the values you have come up with, using our estimation method, may be on the low side, for you. You may have Lactate Threshold values a little higher - such as 153 for bike and 160 for run. Try inputing those values and training lower intensity workouts such as Zone 2 Endurance Cycling and Running (initially) to see how the "new" zones feel for you - Does it still feel like a "conversational" pace, that is sustainable without having to concentrate at all. If it feels like hard work, or a "Tempo" pace, then these values may be a little high.

It would best to confirm the correct Lactate threshold values, ASAP and by testing, if possible. If you are sure that you're working with correct numbers, you'll have greater confidence in your training program and race intensities for longer events (especially).

Even if you've been training at a slightly lower intensity than desired, the consistency and structure of your program will provide improvement in your overall fitness. There may also be less risk for injury or overtraining symptoms, by going a little easier. If you have a good fitness base and experience, you want to gain the most out of each workout, without risk of overdoing it. Working at the right intensities will help to achieve that.

CoachKev.

Hey Kev,
Tried the 160 LT for my tempo run (155-160 hr for 20 miinutes) today and things felt prety good. It was hard to get my heart rate down into z2 after the tempo run thought. Real slow. I've got a race in 10 days and I'll see if things change and let you know.
Thanks for the help;
John