question on aerobic HR

[MMouse]

I noticed as I make aerobic improvements, my HR gets difficult to elevate and it quickly drops down.

Even at a easy pace my HR will be at around 120s bpm.

At this point, should I even bother shooting for 130-150bpm when doing liss and strictly just go by pace?

I would have to push pretty hard for 130-150bpm and that defeats the whole point of liss being easy.

 

[selfcritical]

Depends on which work you're doing. For lactate threshold, using pace is probably fine once you've got the ballpark.

120 BPM is probably fine if you're doing extensive work.

When's the last time you worked to find out your maximum HR?

 

[xPINKx]

What's your resting heart rate? Once the aerobic improvements are great enough, you could also start doing more anaerobic or other work and train LISS only once a week or so.

 

[selfcritical]

What's your resting heart rate? Once the aerobic improvements are great enough, you could also start doing more anaerobic or other work and train LISS only once a week or so.

If i remember correctly, OP is a smaller guy who does MT, so for the foreseeable future the answer to "how much aerobic training should I be doing" is 'more"

 

[MMouse]

Depends on which work you're doing. For lactate threshold, using pace is probably fine once you've got the ballpark.

120 BPM is probably fine if you're doing extensive work.

When's the last time you worked to find out your maximum HR?

Not sure if this would be an indicator but a week or two ago I did bag work for 20 mins going as hard as I can sustain while being strapped.

Average came out to be 173bpm.


And yea training liss, an easy pace relatively has me around 120s

 

[MMouse]

What's your resting heart rate? Once the aerobic improvements are great enough, you could also start doing more anaerobic or other work and train LISS only once a week or so.

Around high 40s

 

[selfcritical]

Not sure if this would be an indicator but a week or two ago I did bag work for 20 mins going as hard as I can sustain while being strapped.

Average came out to be 173bpm

That's probably near your lactate threshold then I'd assume. For max HR, i'd probably get on a treadmill and increase the speed every minute or so until you can't get your HR any higher.

 

[xPINKx]

How do you organize your conditioning? How often do you do LISS, lactate threshold-work, interval training? With a RHR in the high 40s I'd concentrate on keeping my aerobic base solid and improving my anaerobic performance, strength, power, or whatever...

 

[Genghiz]

Try another method of measurement. Figure out your max heart rate, then work 45%-75% of that to stay in the LISS/ aerobic zone.

Or you could keep it simple, use the talk test, and just increase your distance/duration at your comfortable pace.

 

[MMouse]

How do you organize your conditioning? How often do you do LISS, lactate threshold-work, interval training? With a RHR in the high 40s I'd concentrate on keeping my aerobic base solid and improving my anaerobic performance, strength, power, or whatever...

Mon
Liss 60mins am

Muay thai pm (lactate threshold, intervals ect)



Wed
Liss 60 mins am

Muay thai pm (lactate threshold, intervals ect)

Sat
Liss 120mins

 

[Tosa]

That's probably near your lactate threshold then I'd assume. For max HR, i'd probably get on a treadmill and increase the speed every minute or so until you can't get your HR any higher.

It's most likely above his lactate threshold. I seem to recall that a typical person can work at their lactate threshold for around 40 minutes, and is usually around 80% of the maximum heart rate.

To estimate lactate threshold, that is without actually drawing blood and measuring, you'd perform a progressive exercise test to exhaustion, similar to what you described above, although more time is taken between stages (2-3 minutes) so that the heart rate has time to respond to the change in workload. At the end, if you truly worked to exhaustion, you have a good estimate of VO2max.

If you take heart rate at each stage, then you can estimate the anaerobic threshold by looking for "heart rate deflection". That is, if we're training aerobically, heart rate will rise relatively evenly with increasing workload. When we start training anaerobically, heart rate will rise less than before with increasing workload. Here's an example:

 

[JRT6]

I'm missing something here, in order to be in the 130-140HR range you have to put out or strain? Then I imagine being in the 80-95% range is agony and unsustainable

Short pf a medical condition something is wrong Either your HR measurement is wrong or you might need to readjust your comfort perception.

I'm the opposite in that I feel I can run all day in the 80% range when I run. But in the elliptical where I am much more efficient l have to hump my pass off to stay at 75%. I'm not straining or in pain but I do have to make an effort to keep my speed up at the beginning to about the middle of the session.

 

[MMouse]

I'm missing something here, in order to be in the 130-140HR range you have to put out or strain? Then I imagine being in the 80-95% range is agony and unsustainable


Short pf a medical condition something is wrong Either your HR measurement is wrong or you might need to readjust your comfort perception.

I'm the opposite in that I feel I can run all day in the 80% range when I run. But in the elliptical where I am much more efficient l have to hump my pass off to stay at 75%. I'm not straining or in pain but I do have to make an effort to keep my speed up at the beginning to about the middle of the session.

130-150 bpm doesnt feel like an all day pace. Feels moderate and something I'd have to make an effort towards trying to keep up as it quickly drops back down.

Wereas 120s is easy and something I can maintain hours on end. Doesnt feel like any work at all.

 

[JRT6]

That's the way it's supposed to feel. Your tolerance of 130-150 is what you develop with tempo training although 130's are low for that in general especially if you're young.