Set heart rate zones correctly after performance diagnostics
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Dear community, I know that there is already a similar treat somewhere, but my question is rather specific. I have the following question regarding the setting of the corresponding zones. Yesterday I went to a medical performance diagnostics and the following heart rate zones came out.
RECOM <138, GA1 138-154, GA2 154-169, EB 169-181, SB >181. My maximum heart rate in the test was 193 bpm. If I set my zones exactly like this in Suunto in the watch, zone 1 would be REKOM, zone 2 would be GA1, zone 3 would be GA2, zone 4 would be EB, zone 5 would be SB. Now I think I read somewhere that Suunto requires that the anaerobic threshold be set at the beginning of zone 5 in order for the calculations to be good. My VT1 (ventilatory threshold 1) starts at 154 beats and VT2 starts at 169. This would currently correspond to the GA2 power band. However, if my anaerobic threshold starts at 169, I would have to set 169 at the beginning of zone 5… And can therefore only use the values determined from the performance test to a limited extent?! So again: the aerobic to anaerobic threshold calculated in the performance test is 169 beats. Based on my performance diagnostics, how would you now set the zones in the watch and then transfer them to training peaks? The values are very precise and were determined using spiroergometry on a treadmill. What’s the point that Suunto needs the anaerobic threshold at the beginning of zone 5?! On the first Screenshot here you see my individual Zones from the Spiroergiometrie yesterday.
if i set EB as Zone 5 (cause Suunto watch need this for corret measurement, than i dont have Zone SB (>181, i had to check my watch how high my heartbeat is ), forethat if i set EB Zone (Begin of anaerobic theshold as Zone 5) than i Lost 1 Zone . Then would Zone 4 be GA2, Zone 3 be GA1, Zone 2 would be REKOM and Zone 1 nothing…
On the Second Screenshot you See the Beginning Heart Rate Zone VT1 (The 1st ventilatory threshold (VT1) describes the aerobic exercise intensity above which there is an increased consumption of carbohydrates for muscular energy generation. This leads to a first measurable increase in lactate formation in the muscles and thus to an increase in CO2 exhalation.) and VT2. (The 2nd ventilatory threshold describes the stress intensity from which the lactate-related overacidification of the body can only be compensated for by a further significantly increased work of breathing with exhalation of carbon dioxide (CO2) and an increase in the respiratory minute volume. From this point on, the body gets its energy almost exclusively from carbohydrates and goes into an oxygen deficit.)
The Anaerobic Treshold with VT1 ans VT2 is defined like this:
SO how to set my Zones in my Vertical correct?! THANKS for your all help
Think here are more People who had a Spiroergometric Measurement, how you all set your Zones… THANKS FOR PROFESSIONAL HELP -
@GiPFELKiND you should only be able to stay above your anaerobic threshold for a few minutes max. The build up of lactic acid will prevent you from doing just that. Hence personally I don’t see much point of creating separate zones above that threshold.
Other than that it’s good to keep in mind zones are a training tool that should reflect the intensity of your training.
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@el2thek Okay, then do I set zone 5 start with my determined 169 bpm? Can you watch that again please?! Would this setting be correct then? Zone 5 starts at 169? During the test I managed to stay over 169 for 10 minutes with further increases in the test on the treadmill. The determined maximum heart rate was 193.
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@GiPFELKiND yes start with that. Though 10 minutes above your threshold is fairly long.
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@el2thek okay, and how you woult set the other zones? Zone 1 until Zone 4? when you see my test Zones? in ther web i found this on a suunto side: “After you have got your anaerobic threshold, it is time to make some calculations. There is some published research done on where the aerobic level fits based on anaerobic threshold,” says Janne. “It’s good to understand that an accurate anaerobic threshold is the basis of good zone distribution.”
Zone 5: Above your anaerobic threshold. Zone 5 ends at your max heart rate
Zone 4: 94–99 % of your anaerobic threshold. The upper limit of zone 4 is your anaerobic threshold
Zone 3: 89-93 % of your anaerobic threshold
Zone 2: 83-88 % of your anaerobic threshold. The upper limit of zone 2 is your aerobic threshold
Zone 1: <82 % of your anaerobic threshold. Zone 1 starts at your resting heart rate.Note, these % values are from anaerobic threshold heart rate, not from maximal heart rate.
There are also other zone models that you can use. For example some of the zone models place your anaerobic threshold within zone 4 and in some models zone 1 does not start at rest heart rate but above it at 55 % of maximum heart rate.
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@GiPFELKiND vt1 top of zone 2. Vt top of zone 4. Top of zone 3 somewhere in the middle of those. That’s how I would do it.
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@el2thek thank you