Hello,
I am writing this thread because I am a bit confused about the different models of heart rate zones.
The zones marked by polar, are based on 5 zone model:
- zone 5 90%-100% HR max
- zone 4 80%-90% HR max
- zone 3 70%-80% * zone 2
- zone 2 60%-70% * zone 1
- zone 1 50%-60% zone 1
In my case,
Adapting it to Seiler’s three-phase model:
- zone 3 above 90% FCmax. In my case above 176 bpm
- zone 2 between 70-90%. In my case between 137 and 176bpm
- zone 1 below 70% below 137bpm.
According to the polarized model, I should do 80% of the sessions in zone 1 and 20% intervals in zone 3.
In all my years of running I confess that I almost never run below 140bpm. I have a very hard time staying under 140 (very very slowly). I usually run between 145 - 160 (comfortably) and when I do intervals I run above 178 bpm.
However, if I use the Joel Friel Running model, the aerobic zone is between 151 and 159 bpm.
La z1 (aerobica) de Joel Frield corresponde con la zona 3 de Polar (por encima del umbral aerobico).
Entonces, ¿a qué zona le tengo que hacer caso?
¿Existe algún método casero para calcular el umbral aerobico (VT1) y el umbral anaerobico (VT2)?
Thanks 