i start getting confused and lost about creating effective HR-Zone Training Plan.
I played around with the HF-T value but either my Z2/3 is too low or VO2 Max blocks are 210+ bpm.
I see active recovery blocks with 73-80 bpm whats close to my actual RHR (i know its quite high, my HRV is also trash 35 in average while my Vo2 Max is displayed 50 mL/kg/min) i am 35 years old.
I added my HR Zones according Whoop. No idea if they are real but for me they feel like on point.
However, my targets are 30 min per week in Zone 4/5 and 3h Zone 2/3.
I think you made the same mistake I once made: you have put in hte heart rates, where you should have put percentages. I gues the image you added is from whoop?
In TD, you need to use the % for the zones, and it will calculate the right heart rate for you.
I think most of us have trouble concentrating… it shows % (see below) but maybe the easier solution is to just make it actual HR or give a warning when it looks like the wrong numbers
I think i miss interpreting whats Zone 2 in Trainer Day / cycling and mix it up with heart rate zones(?).
However, when i make my settings, the workouts don’t get me into HR Zone 2.
Therefore i did a simple workaround and created my own workout with my own HR Zone goals. This works quite good.
Ofc i have to get creative now, since i cant use the generated trainings as they are to “easy” or below my targets. Manually adjusting the HR goal also doesn’t work since VO2 Max would ask me to do 210 bpm+.
Yesterday i did my first complete HR driven ride and it was just perfectly working.
Yes, this stuff is all a bit confusing. Coach jack is all about power zones not HR zones. For example if you are doing zone 2 power, that will not necessarily take you to zone 2 HR. We don’t really pay attention to HR zones in CJ. If you are doing indoor training doing your own custom HR+ is much better. It sounds like that is what you are doing. Eventually I would like to add HR+ to coach jack too.
What we also do, do is allow converting to HR zones using our converter, this is mostly for outdoors when people don’t have power meters. That is what the above discussion was.
exactly, i do exclusively indoor rides. I got a Zwift ride, which i don’t utilize for their overpriced video games but to push my own capabilities using TD.
In my own creation i got 3 Blocks with 5 mins to hit 170 bpm.
Before and after i set 155 bpm. (5-10 mins each)
I realized that the power adapts only every 30-60 seconds (?) and only in the range of 1-3 watts.
That lead me being balanced in 164 bpm and not really going to 155 nor 170.
This is exactly the edge form e between HR Z3 and 4.
Is there a way to adapt the increase and decrease of power according HR?
Yes it’s every 30 seconds and like 2% or something. If you want more rapid adjustments what you want to do is create some ERG blocks. So if you create 60 seconds of 200w, when you start HR mode it will start from 200w. I think even if it is 30 seconds of ERG it will start with that amount.
So this will bring your HR up faster. Then after 5 minutes just hold it at 170
I’d like to point out that training at HR also varies more. I mean that it takes a while to raise the heart rate. When you are doing 5 minute intervals the heart rate will also drop within these 5 minutes.
Basically it takes about 3 minutes before the heart gets to the Steady State. At that point the heart rate drops a few beats. All of these changes are happening while you need to keep the effort at the same intensity.
You can speed this up a little by doing a good warm up with some short intervals.
I wouldn’t make too many changes within the interval, but focus on being better in the next interval. It takes longer to dial in your training, but once you get used to this it is still very valuable.
Maybe you already do this, in which case, you are doing great, and I didn’t mention it.
I also use whoop for hr zones and found out that using hr+ is the best at to go. I do not use cj for that. I just input my target hr zone and ride. When I want to go up a zone, I just increase my target hr and the power will adjust. This is the best algorithm ever.
