Hello! Is there a guide anywhere which explains to an absolute beginner how to setup your HR and Power training zones in the settings pages? Are they automatic? I’m hoping to train using the 80/20 method but I haven’t done a ‘Lactate Threshold’ test yet. Any advice is greatly appreciated!!
You might want to start by watching this video:
It reassesses the true intent of Polarised training. So if you’re an absolute beginner, do the 80/20 as it really was ment to be done.
If you implement 80/20 like that it is super easy. 4 sessions Low intensity, 1 session High intensity.
Low intensity is below AeT, high is above AeT.
If you don’t know where AeT is, use MAF method: 180 - age as a starting point.
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Thank you @MedTechCD - This is helpful. To add a bit more information, I am planning on using the Olympic Level 0 16 week training plan from the 80/20 Triathlon book by Matt Fitzgerald. I guess my question was more;
Can I use MAF Method or Karvonen Method to calculate my HR Zones or do I have to do a Lactate Threshold test which is what the 80/20 book seems to all be about!
If my memory is correct, the book by Matt is all about AeT and not LTHR. Aerobic vs Anaerobic threshold.
But I’ll check later this evening to make sure I’m giving you the correct information. Can’t spend much time on it right now.
LTHR is severely overestimated as a training parameter 
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It get’s a bit confusing sometimes in his 80/20 running book.
The most important thing is that at least 80% of your training should be below the “Ventilatory Threshold”, which I called AeT in my previous post. Some also use LT1, first lactate threshold…
There’s no real need to do a lactate test. You can do a field test to find LTHR (AT, LT2,…). Enter that and your max HR (or a good guestimate) on the settings page in Intervals and choose the preset values “80/20” for HR zones. They exist as presets in Intervals.
For a field test to estimate LTHR, this site describes the Joe Friel method very nicely:
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Ooooh thank you so much! This is where I was getting confused, there is so much terminology and for a noob is was too much to take in. So TLDR;
- Do a 30 min time trial, get the average HR from the last 20 minutes, that is my “Lactate Threshold Heart Rate”.
- In Intervals.ivu edit Heart Rate Zones, select 80/20 presets and enter my LTHR!
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Yes.
Joe Friel suggests the 30-min all out test.
I’ve tested it many times, as well as having done blood lactate tests too. The variances are 2-3bpm (-1 to +2 bpm) which is minimal in the grand scheme of things.
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Amazing thank you! It’ll be interesting to see how the LTHR compares to MAF or Karvonen
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Don’t put your money in the basket of formulas for calculating HRmax, LTHR, HRrest… They can be more or less correct but they can just as well be totally wrong. Those are averages for a large population.
Measuring is the best way to go.
As a beginner, you can use them as starting point but if you have values measured during efforts, use the measured ones.
HR rest is easy, just measure your HR first thing in the morning when you wake up. Take an average of 4-6 days and measure on regular bases. When you become fitter, HRrest decreases.
HR max is another story. It can take multiple seasons before you get the “real” value because HRmax is something that you will rarely experience. Just make an educated guess and train/race. When Intervals shows you areas in the HR chart that are clipped, investigate, and if it’s not a artefact, adapt the value. HRmax is far less important anyway. Altough Karvonen uses it for calculating the zones…
LTHR is best evaluated with a field test, unless you have easy acces to a sports lab and are willing to pay for a professional measurement.
Then there is the Aerobic threshold (Ventilatory Threshold). There are some methods to guestimate but if you want an exact number you would need a gas exchange test, which is very expensive.
But, you will go a long way with some good estimates. It’s not that training zones are only a couple bpm large. The zones are quite large and you should not make the mistake of always targetting the top of the prescribed zone. Best thing is working in the entire zone or second best is targetting the center of the zone.
The very specific workouts/drills are for experienced top athletes who are searching for those last tens of percents. You, as a beginner, will gain much more fitness doing the simple basic stuff in the right way. And believe me when I say that the most likely pitfall is doing too much, too soon, too hard…
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Awesome information! Thank you so much for taken the time to reply to my questions. It is super helpful!
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