HR Avg v target range during Threshold Intervals
So this has probably been covered elsewhere; but I currently train on HR..as an example in todays workout I was to do 2x12min. in Z4 (155-161 bpm range)...now I do my standard 10-15 min. of warming up..usually in Z2 to low Z3...and I kinda know that I will hit Z4 by kicking it into say the Big Ring/15 gearing @ 85-87 rpm......So the time comes for the first interval and I pop it into that gear and I ride for 12 min....my HR lags and doesn't get into that specific range for sometimes up to 3-4 min. (hangs out just below say 151 for awhile)...then will drift up to the high end and even low Z5 if I let it without backing off...over the course of 12 min.
So....am I measuring this interval correctly....or should I be starting my 12min. only once I am "specifically in Z4 range"...? or should I be making sure that the Avg. over the course of the 12 min. is within that range?....
The second interval I usually get into the Z4 range faster...and it stays steadier...which leads me to believe I am doing this correctly...but just want to make sure I am getting 2x12 and not 1x8 and 1x12...
Thanks for any feedback...also makes me understand why power is such a powerful tool (no pun intended)...and I am setting up Trainer Road to try and take advantage of that...but currently having problems getting it up and running.
Comments
You are learning how to correlate your perceived exertion with the target HR. As you become fitter, the HR/RPE will drop - for the same RPE, you will notice both a longer lag to get to the target HR, and possibly even a failure to even make it into the proper HR zone when you hit you target RPE. This is a normal sign of your improving ability to generate power. Without a power meter you have two choices: work harder to get your HR up to target, or just go with the RPE until your next test, which should show an improvement, and allow you to modify those HR and RPE targets.
@Patrick;@Al
Similar topic with a twist.
I have trained for 2 seasons with HR and have been very happy. Each year I go thru the 'what am I missing not training with power' phase. My wife bought be a new trainer for xmas, a Kurt and she also picked up the matching power-meter computer. So I am kind of 1 notch down from real PT/Quark device yet IMHO 1 notch up from Virtual.
That being said, I am watching my HR as I do my intervals using the power range provided by the DT, and I have same indicators as the intial post in this thread. I am steady on the high-end of my power range yet spend little tim hitting the HR zones calc by DT.
Now I feel I am short-changing my workouts from a HR zone point of view. Perhaps I should not watch HR and concentrate on the power and if results are there in a couple of months buy the real deal.
Hey Coach P...just some feedback on Trainerroad and your prescription..Really enjoying this training with Power thing....Did the Trainerroade Donner workout today 3x12 @ Z4...I felt this approximated the 3x8 we were scheduled to do (at first I was only going to do the first 2 segments but just tried to push on through...and I saw a dropoff in the 3 segment...I suppose as expected)...but the good thing is that as I monitor this program...I see good correllation between HR and Power...ie. I am in Z4 HR when I am in Z4 Power....and...in fact...peeking out the top end of Z4 of HR as I see the dropoff in power...as I overcook the interval/effort...so feeling good about Trainer Road and my ability to use the Virtual Power effecitively.
@Joseph, glad to see things have clarified for you, as noted below I am in similar boat and hope tonight and sat sessions show better correlation between my Power zones and HR zones.
What I am trying to ascertain is whether to pay more attention to the power readings or HR. My experiment for next week.