To preface, it is important to note that everyone is different and any “correlation” have deviation. Some athletes have a narrow heart rate range (130-170bpm) while others have a very broad range (100-200bpm). Using a percentage scale on these two extreme situations makes it challenging for both the coach and the athlete. This is why we test blood lactate and/or VO2/CO2 kinematics. We are ample to achieve thresholds and estimated break points to set training zones. We encourage you to do the following in the mean time to set your training zones:
- VO2 max training is approximately equivalent to a steady state max effort for a race lasting 12 minutes.
- Determine your heart rate/ effort for a steady state for a 30minute event. This is a good level 4 pace for this time of the year and the really hard VO2 max efforts can be added in October or November to dial things up a notch.
- Determine your heart rate/effort for a steady state 45-90min time trial. This effort is approximately equivalent to your lactate threshold or anaerobic threshold. This is your level 3 pace.
- Finding MAX Heart Rate – This is painful, but do a couple L4 intervals to work up and then find a steep hill of about 60-90 seconds long and sprint up it as hard as you can. This will get your max HR. Personally, I don’t think finding one’s max HR is that important if you have a good understanding of HR at the 3 previous paces above.
– Bryan Fish / CXC Academy Advisor, U.S. Ski Team Continental Cup Coach