Being self-competitive, I’ve always approached my Aerobic Base workouts by starting out at my (7-zone) upper Zone 2 Power limit, holding that Power until my HR hits my Zone 2 HR limit, and then titrating off my Power to keep my HR from crossing into Zone 3. I sometimes find this approach makes it challenging not to drift and remain in my Zone3a during 45+ minute workouts, or days when I’ve completed my Strength and Conditioning workout first and am dealing with that induced fatigue.
The other day I came across a podcast with Dr Seiler where he discussed a poor man’s approach to determine one’s LT2 ( a.k.a., “Threshold“) and LT1 heart rate. During that discussion, he suggested using a lower percentage (63-64%) of Heart Rate Peak early on in a Zone 1 (3-zone) workout, with the understanding it will drift upward to the 70% range…not to exceed 75% HRpeak.
I am not questioning my Athletica training zone settings, just my approach in using them in my Athletica Zone 2 training workouts. Is it a better approach for longer workouts to start at the bottom or mid-zone HR and naturally drift up, or to hold the highest Power possible to stay at or below that Zone 2 HR limit?
[ From Fast Talk: Applying the polarized training model, with Dr. Seiler, Aug 30, 2018]
I don’t know about others but I go by RPE and heart rate during Z2 and see the upper value of the Athletica range as a limit not a target.
From this paper, it’s thought that going harder doesn’t necessarily mean you don’t get some of the same adaptions, but it’s at a higher fatigue cost. Thus do them at the lowest intensity within the range, that keeps you motivated and consistent.
I’d agree with Phil. Dr. Seiler refers to cardiac drift: the same amount of work is going to have a higher cost the longer you’re riding. I’d start at the lower end because there is less cost and you’ll be able to ride longer and more comfortably.
It’s a common mistake to aim at the higher end of zone 2, so you are definitely not the only one.
It’s good you are aiming to keep your HR under zone 3. combination of RPE, nose breathing or your ability to comfortably chat (or sing if you’re a singer ) while doing your zone 2 rides is a good indicator you are doing it easy enough.
To be able to accumulate lots of time at zone 1&2 without fatigue for days is essential. Seiler often talks about when you dip into zone 3 recovery takes longer, so starting your zone 2 at lower level may be a better way.
@Phil , @SimpleEnduranceCoach , @Marjaana , thank you all for your responses. Your combined and unified guidance will help me further retrain my ingrained poor habits/beliefs. Start slower it is😎
At age 69, working out smarter has taken on a whole new meaning of efficiently balancing effort and affect (on me). Athletica, both the A.I. and its users, are helping me implement smarter ways to stay fit.
Nope….I’m a rower:slightly_smiling_face:, don’t use an smartwatch (Whoop & Polar HR monitor)…and, a terribly bad singer . It does sound like a cool tool though…….
) while doing your zone 2 rides is a good indicator you are doing it easy enough.
. It does sound like a cool tool though…….