[Anonymous]

Hi –

6’1, 33yrs old – have done a lot of z2 training throughout the years. Love 80/20 with Training Peaks! My question – my MAF range is 140 – 153 for Z2, yet from 80/20 when I do Z2 runs it has 129 – 143 as my Z2 range on my watch. Is this correct? Is 80/20 system more like lower Z2 based work? When I do more intensity for example (say Z3) 80/20 gives me a range of 151 – 159, yet for MAF I should be in the 155 – 160 range.

Thoughts?

-Peter

[winoria]

First of all: love your last name 🙂
How did you establish your zones? Did you do the 80/20 field test?

Thanks
winoria

[Anonymous]

No – Zones were defined by the traditional 180 – current age: MAF calculation. I’ve also had two formal LT tests, which I was told my LT level occurs at 171 HR … does that help? Thank you so much for the help here!

-Peter

[David Warden]

…and, there is no industry standard on what “Zone 2” means. System A Zone 1 is System B Zone 3. 80/20 and MAF are two separate proprietary systems, and are unlikely to line up (but, frankly, you are close, both systems’ Zone 2 and 3 overlap).

You may also find this article helpful https://www.8020endurance.com/8020-training-and-the-maffetone-method/

But, winoria is right, also best to make sure you have identified your 80/20 zones correctly.

David

[Anonymous]

Very helpful article. Thank you David!

If my LT was formally tested in a lab at 173 – what should my correct Zones be to follow the 80/20 plan?

-Peter

[winoria]

I’d still do the field test. It will also give you your threshold pace!

winoria

[Anonymous]

Ok. Thank You. What is your favorite field test to do? I’m principally a run-based athlete. Also how do I plug in my Zones once I complete this field test?

[winoria]

The field test for running can be found here.

The zone calculator here.

I hope this helps.

winoria

[David Warden]

@pfwinkler a formal LT test is the gold standard for finding LT. However, a formal LT test is always done inside, and inside HR is about 5 beats lower than outside. So, your LTHR is probably a bit higher than for formal test.

Our field tests have the advantage of testing in the same environment in which you will be training (unless you train indoors more often then not, then your LTHR test is probably just right for you!)

David

[Anonymous]

Awesome. Thank you. I’m heading down the right path … just need to make a few slight adjustments. My field test results (recent 10K) are fairly similar to my Garmin zones, MAF zones, and my indoor LT test as well. Thanks again!

[Anonymous]

For what it is worth – I just did the ‘talk test’ at the end of a 10K this morning. I did the Pledge of America btw! Its interesting that my top Z2 as defined by my LT test of 173 produces a very similar result through the Talk Test (153HR), which is also extremely similar to my MAF 180 formula result (154 HR). Thank you for the guidance and help here!

[Author]

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