how to get your 1-hour average heartrate or power

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how to get your 1-hour average heartrate or power

Post  kumagako on Wed Nov 25, 2009 3:24 pm

Once you have a functional HRM (heartrate monitor) or powermeter ready.
You can start testing to get your 1-hour average HR/power.

Using an HRM.

1. Take a 5km ITT on a flat stretch of road. Give everything that you can but on a pace that you will blow up exactly when you cross the 5km marker. Get your average HR and minus it by 10 beats which will be near your 1-hr ave HR. You might try this a few times on different days (with rest days in between) for your performance can be affected by alot of factors like determination and proper pacing.

Example: 5kmITT HR average = 180bpm then theoretical 1-hr HR value is 170bpm.

2. Once you get the value, do a 1-hr ITT to confirm it. Do this ITT on another day when your are fully rested. Pace yourself on this ITT using the theoretical 1-hr HR value with a window of +/- 3beats. Be careful on the first 10 minutes in blowing yourself up before your heart could stabilize. Slowly increase your HR on this first 10 minutes till you hit the target theoretical HR. Start on a pace that is a little lower than your expected 1-hr capability and increase or decrease to hit the theoretical 1-hr HR. Try to maintain the pace you have set when you HR stabilizes and finish that 1-hr(60 minutes) ITT. Increase the pace and sprint to cover a longer distance in the last few minutes.

3. Evaluate yourself when you finish the 1-hr ITT if you can still increase the pace the next time around. Yes, you have to take another ITT on a different day (with rest days in between) to zero in the near exact average HR value. If you feel that it is the right pace then so be it and you already have you 1-hr average HR. One test to know if you had the right pace is when you can not sprint on the last minute.

4. Don't worry if you blowup less than 60 minutes due to blowing yourself up or lacing determination. Still finish the ITT even though limping (but cranking your remaining maximal capacity) and get the average HR. You can use the average HR as reference for the next ITT run in zeroing in the near exact value. The down-side is you will need more tests to zero-in the near exact value 1-hr average HR.

5. If you have some intense group ride data. Take a look at those data and look for any flat 5km stretch wherein which you pounded your every strength to stay on the group. Measure the average HR you had on that stretch and you can proceed on #2 skipping #1.

6. Your zeroed-in 1-hr average HR will be you threshold HR and you can calculate the other training zones from this.

Using a powermeter:

Still do #1-#2 and get the average wattage readings after the 1-hr ITT.
Zero-in the right wattage after a few 1-hr ITTs to get your threshold power.
It is also known as the FTP (Functional Threshold Power) and calculate your other training zones from this.
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kumagako

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Re: how to get your 1-hour average heartrate or power

Post  Kiko on Sat Jan 02, 2010 12:13 am

very interesting... ang tiyaga mo namang mag type... keep it up... lol! :bounce: :bounce: :bounce:
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Re: how to get your 1-hour average heartrate or power

Post  kumagako on Mon Aug 02, 2010 11:07 am

Another method estimating your lactate threshold (1 hour) ave heart rate.

1. Do a 20 minute time trial. Avoid fast 5 minute then slow fade. Start a little slower then finish strong.

2. Get the average HR and divide it by 1.02

sample: ave is 170bpm

157 bpm = 170 / 1.02

estimate LT heartrate = 157bpm
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