Question 1

Should I use max HR or lactate threshold to calculate zones?

Accepted Answer

Lactate threshold heart rate (LTHR) is more accurate because it reflects your current fitness, not your genetic ceiling. However, if you don't know your LTHR, max HR is a good starting point. You can estimate LTHR by running a 30-minute time trial and averaging your HR from the last 20 minutes.

Question 2

Why are my training zones different for running vs cycling?

Accepted Answer

Heart rate response differs by sport due to muscle mass involved. Running uses more muscle groups and typically produces higher heart rates. Cycling zones are usually 5-10 bpm lower than running zones. Always test zones sport-specifically.

Question 3

How often should I recalculate my training zones?

Accepted Answer

Every 6-8 weeks, or whenever your fitness changes significantly. After a training block, illness, or long break, your zones will shift. Outdated zones lead to either under-training or overtraining.

Know your zones. Train with purpose.