Hi i read the new 5 edition Joe Friel Trening Bible and i am confused when i read about setting Hr zone. In that book when I set trening zone i need to do a 20min TT, take avg HR-5% and i got a FTHr witch is on the end Zone 4. At the begining this zone is 94% FTHr witch is equal LT2.
In intevals when I want set zone I need to known my hear rate on LT2, but i know only FTHr witch is not the same in that book.
Also in intervals zone 4 is Under Treshold and i undersood it and i can use it when i know my LT2 HR (from lab for example) and it works very well but when i want to set zone for some who do only 20min TT i had FTHR not heart rate on LT2.
Did someone can simpify it for me? How do you work?
I’m having a hard time coming up with a good response, because what you’ve describe as FTHr and LT2 based on HR sound like exactly the same thing? The concern I’m hearing you articulate is that they are derived in different ways? the 20 min TT test is pretty common, although typically it’s used to set power-based numbers, and that is typically 93%-95% of your 20min TT number (sometimes which includes a 5 minute effort before that 20 minute effort)
Z4 is typically defined as 90%-104% of your LT2. I wouldn’t focus too much on the exact number. Your LT2 is not a line your body crosses, and is in fact a range that is impacted by a number of factors.
Not a reply to your comment, but rather for those reading your reply:
The word “Sometimes” needs to be “should”, so that it reads “should include a 5 minute effort…”, to ensure the anaerobic contribution to the effort is accounted for.
The higher the number is, the better it is for the ego.
More specifically, the protocol requires it. It’s not even a should. The maximal 5 minute effort is part of the protocol just as much as the 20 minute effort is. If you didn’t do both, you didn’t do Coggan’s test.
