Here's a fairly extensive HR Zone calculator. Yes it's FREE!! - Page 3

Originally Posted by PATCASH

Question I have been in zone for the past 2 weeks i have been training everyday my hours has been : example 1:50 cycling at avr 156 max at 178 , i have been in zone for the entire ride in this particular ride.
another example: 2:15 stayed in zone for 1:14 avr 160 max 188
is that normal to be in zone as 2 weeks prior i was in zone for 1 min, 0 min. 10 min. I am new on this only to realize that being out of zone means burning more calories and feeling great, but i feel the same being in zone and their is not change on calories burned. am i getting to strong or do i need to go higher ?
please help someone!! this is been bothering me that i have decide to turn to a cycling forum...
thanks
pc

Originally Posted by BtonRider

Your Question isn't very clearly written, so it's difficult to give advice. When you say you were "in zone," do you mean according to the ACSM? Everyone else has multiple zones, maybe you should download to HR Calculator or buy Cris Carmichael's book "The Ultimate Ride" for a better understanding of HR Training.

Originally Posted by Tommasini53

Thanks for posting this spreadsheet. Now, I am curious if i am interpreting the spreadsheets correctly.

• Using friel's test I have an average HR of 178 for the last 20 minutes of a 30 minute TT.
• Using Carmichal's technique of 2 back to back 3 mile TT I average 180 for the 2.

So, based on this data, am I correct to conclude that my LTHR is in the 178 to 180 range??? My max HR is 194. I'm inquiring because a LTHR of 178 - 180 just seems high. Any thoughts would be appreciated.

Originally Posted by Doctor Morbius

Hi Tommasini. Sorry it's taken me a while to get with you. I'm not a regular contributor like I used to be.

What it means is that if they are that close you could use either one. Technically LTHR is not a valid term of phrase as LT is actually based on certain lactate blood levels. LTHR is only a crude estimate and should be viewed as such.

Don't worry about it sounding too high. Some people can roll right along with heart rates like humming birds while others ride just as fast with a much lower HR. It's a very individual value with a lot of variance just like max HR.

I suggest you take one of the tests (whichever one you choose to base your zones) about every 4 to 6 weeks. You may find that over time your LTHR value actually drops as fitness levels increase and that your perceived effort and average speed increase.

Originally Posted by Doctor Morbius

It depends on who's definition you are wanting to use for LT.

If it's the Friel test, warm up thoroughly and do a 30 minute time trial. Start your HRM (or hit the lap counter) 10 minutes into the ride. Use the average of the last 20 minutes.

If it's A. Coggan's test, warm up thoroughly and do a 60 minute time trial. Use the average HR for the entire 60 minutes.

Since these LT values are based on HR they are only "estimates" without using any special monitoring equipment. They are useful for guidelines for the coache's zones and training protocols. You may notice if you do the tests in May and again in July or August you will obtain different HR values due to the Summer heat.

Originally Posted by giantdrag

I've used this calculator before and its great to have something that throws figures at you. Infact. it was partly my insporation for writing my website for logging times spent in zones. A website? yes, mainly for logging my numbers when I got to work without carrying a memory stick with me with a spreadsheet on it. www.Zonecalc.co.uk is designed for 5 zones so a little adjsutment is needed depending on whose system you follow (I palnt to add more options for zones)

Originally Posted by Sillyoldtwit

So you're a cycling artist. Tyson

Originally Posted by Doctor Morbius

I've noticed a few recent threads asking questions about heart rate training zones. Since it's that time of year again when everyone gets out their trusty steed and start logging miles I thought this would be useful.

It's a heart rate calculator for those of you that still train using obsolete methods (like me). It's an Excel spreadsheet and you will need to know your age, resting HR, LT via Friel's test and LT via Coggan's test should you want to use those features. I'm sure most of you will already know your max heart rate but there are a couple of ways to estimate it should you need to.

You will find heart rate training zones from the following orgs/coaches...

• Joe Friel
• Andy Coggan
• British Cycling Fed
• Peter Keen (original BCF guidelines)
• Sally Edwards
• Karnoven Formula
• Ric Stern
• Dr. Peter Kanopka
• ACSM guidelines

The information in BLUE is what you will need to enter. It currently has my info so just type over it. The pages following the calculator give more in depth detail of the coache's guidlines.

Unzip and have at it. If you don't have Excel you can download a free Excel viewer from Micro$oft. I used Excel 2003 to type it up.

Don't worry, the file has been tested several times for viruses. That's the last thing I would do to you guys. If you don't have an anti-virus package I highly recommend Avast. It is free for personal use. www.avast.com