Runners: how do you define HR zones properly?

[Brad_Olwin]

@Alonzo My first question is why? “Proper” zones will be appropriate at the time of testing. Breathing/RPE is likely better and now with ZS I think not necessary.

[sky-runner]

@Alonzo I copied HR zones from Garmin. On Garmin I had LTHR zones based on the result of a recent Lactate Threshold test. I think Suunto has an S+ app that can be used to determine Lactate Threshold. Then zones can be set as described here:
https://www.trainingpeaks.com/learn/articles/joe-friel-s-quick-guide-to-setting-zones/

Run Zones
Zone 1 Less than 85% of LTHR
Zone 2 85% to 89% of LTHR
Zone 3 90% to 94% of LTHR
Zone 4 95% to 99% of LTHR
Zone 5 100% of LTHR to max HR

Bike Zones
Zone 1 Less than 81% of LTHR
Zone 2 81% to 89% of LTHR
Zone 3 90% to 93% of LTHR
Zone 4 94% to 99% of LTHR
Zone 5 100% of LTHR to max HR

[2b2bff]

There is even a good article on how to set from Suunto:
https://www.suunto.com/de-de/sports/News-Articles-container-page/Figure-out-your-training-zones-and-supercharge-your-fitness/

[raven]

@Brad_Olwin said in Runners: how do you define HR zones properly?:

@Alonzo My first question is why? “Proper” zones will be appropriate at the time of testing. Breathing/RPE is likely better and now with ZS I think not necessary.

One might have the Run, which does not support ZoneSense, or not have a proper chest strap HRM required for ZoneSense?

As for RPE, sure, I see the point of that, but that can lead to an argument one does not even need to run with a watch at all. Just go out and do everything by feel.

[herlas]

@Brad_Olwin ZoneSense itself is a 3 zone scheme Green = Z1/2, yellow = Z3/4 and red = Z5 in relation to 5 zone schema. ZS is great as it aligns with RPE for most people, with the being said, for road running, training by pace still is the way to go, I know you’re on mostly technical trails and that’s cool . ZS is a great tool, it has many use cases, it just depends on the type of running you do and your own running goals.

[raven]

There’s also training by power (watts), which can be useful in situations where pace alone is insufficient to define effort (e.g. uphill running, headwinds); I send sessions to intervals.icu and there I look at my effort in running power zones (as this recent session shows).

I’m unsure how to do this in Suunto. This site gives instructions that don’t make sense:

https://us.suunto.com/pages/power-zones-how-do-i-get-started

“ Power zones work like HR zones with the exception that there is no maximum power value. To set specific power zones for cycling and running, go to Settings > Training > Intensity zones > Advanced zones“

Except in Settings, there’s no Training selection?

“Activity and Training” does not allow a selection to bring up a new menu.

[VoiGAS]

@raven its the settings section in the watch. The zone cannot be set in the app unfortunatly

[raven]

@VoiGAS said in Runners: how do you define HR zones properly?:

@raven its the settings section in the watch. The zone cannot be set in the app unfortunatly

Ah, excellent. That could be more clear. Off to make some settings now!

[Brad_Olwin]

@herlas @raven best then to do a Cooper test or Anaerobic test.

[Alonzo]

Found it - anaerobic threshold test guide! Thanks for replies folks