[Gerald]

Thanks for the question Johnshutt,

That is the actually the preferred method for exactly the reason you described. HR does lag behind. It can take 2-3 minutes for it to catch up.

For the shorter Zone 4 and Zone 5 work you definitely should be using pace or RPE to monitor those sections of the workout.

Gerald
80/20 Certified Coach

[Gerald]

That sounds perfectly normal to me. You are able to run faster at the same power output and you are able to do it for longer.

[Gerald]

Just to be clear, all of the definitions come straight from 80/20 and their certification courses.

In your case, you have the benefit of the lab tests I mentioned. The calculator is am estimate based on the generalized average. It’s close enough but will never be 100% as everyone is different.

If someone uses the estimate of 144 bur also keeps it conversational, they will most likely run closer to 139 most days any way.

[Gerald]

VT1 is the breaking point between Zone 2 and Zone X.

In practicality, most people function more around 98%-102% most likely as the point is based on field tests and not the precise lab value. In addition, people improve somewhat as they train and also just have bad days.

[Gerald]

First, let’s start by defining some terms

VT1 = Ventilatory Threshold 1: The first point at which an athlete’s breathing rate spikes.

VT2 = Ventilatory Threshold 2: The second point at which an athlete’s breathing rate spike.

Lactate Threahold: The intensity at which lactate begins to accumulate in the blood.

Now, both of these require laboratory testing to 100% accurately determine. Luckily, we can determine their functional equivalent (or a close enough value if you will) using field testing.

VT1 is the breaking point between low and moderate intensity workouts. Anything below VT1 is considered low intensity. Zone 1 and Zone 2 is all low intensity. .

VT2 is the breaking point between moderate and high intensity workouts. VT2 is the breakpoint of Zone 4. Above VT2 and you are in Zone 4. The upper end of Zone 4 is the maximum pace you can sustain for 6 minutes. It’s closer to what elites would run a 1 mile race.

The upper level of Zone 3 is considered sustainable for 60 minutes maximum. Lactate Threahold is the breaking point between Zone 3 and Zone Y.

Coach Gerald
80/20 Certified Coach
RunRev Coaching

[Gerald]

For routine daily runs such as the foundation run, that is correct. For specific workouts such as this or the Marathon Pace run, it is acceptable.

Gerald Collins
80/20 Certified Coach

[Gerald]

There could be many things going on here. When you did the 20 minute test, how rested were you? Progressive fatigue from the training can negatively affect the test. That’s one of the reasons it’s recommended to do the test on a recovery week. It’s also why it’s recommended not to ‘race’ to much during the training cycle.

Is there anything in your life that could be causing stress as well? Life stress can affect training as well

There is definitely nothing wrong with running your easy runs by RPE. Just be careful that your easy isn’t falling into the “zone X” rut. Tru turning off all music and run a few runs paying careful attention to how you feel

[Gerald]

Leyla & Matt,

Thank you both very much. That helps explain things for me very much. I appreciate your answering this tremendously.

[Gerald]

Thanks Leyla. I will await the answer.

[Gerald]

I’d do the quality in the afternoon and the crosstraining the next morning.

[Gerald]

In this scenario, I’d recommend shifting everything Thurs-Suday back a day and move Wednesday’s run to Sunday. Even better, if the following week has a recovery run on Monday, I’d move that to Sunday and then do the 60′ Foundation on Monday.

Gerald Collins
80/20 Certified Coach

[Gerald]

Good Morning Inv1ze,

I believe those files need to be directly loaded onto the device.

Here is a support article for assistance on doing that.

How To Load a FIT File on Your Garmin Device

Gerald Collins
80/20 Certified Coach
RunRev Coaching

[Gerald]

I brought this same issue up in the past. The option I was offered by Leyla was to adjust the warm up an cooldown more like the other runs and I recommend that over eliminating intervals.

Do a 5 min zone 1 warm up and a 5-10 min zone 2 warm up consistent with your other workouts.. End the workout with a matching zone 1 cool down as you would with others. If you did 5+5 warm up, do a 10 min zone 1 cool down for example.

I hope that helps.

Gerald Collins
80/20 Endurance Certified Coach.

[Gerald]

I’m assuming this is a training peaks workout, correct? If so, have you set your zones up there? If not, that’s where to start. The workout zones are pulling from there and not the Garnin zones.

[Gerald]

I would say no, you are really looking for time on feet and you are still getting that. David and crew have said multiple times you can’t really go too slow. Zones 1 and 2 are both easy and all count towards your 80% of time easy.

Coach Gerald
80/20 Certified Coach

[Author]

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