Heart rate based training w/Polar H10

[Nomath]

It is, to the best of my knowledge. Let me explain. One month ago I had a medical sports checkup that includes a test on a bike ergometer. The resistance increases linearly with time at a rate of 35W/min. You are asked keep your pedalling cadence between 90-100 rpm. The moment you can no longer keep up is recorded. I had to give up at 336W @ 160 bpm. So the total test takes 9 -10 minutes, but most of it is in zones 1-4. My guess is that only a few minutes are in zone 5. I don't have a HR record of that test, just the peak values.

From rowing I know that you have to watch the HR very carefully and adjust the 500m-split time so that the HR doesn't rise too fast. I know from the past that for a 10K run, I can do about half of the time in the 90-100% zone without an increase in 500m splits.
Here are the 2K splits registered by the PM3 for this run: 8:57.5 (135 bpm) - 8:55.5 (138) - 8.55.0 (146) - 8:54.3 (149) - 8:52.7 (152).

[dknickerbocker]

interesting. i guess that's just individual variation then. because if i thin kback, the last time i did that amount of time IN heart rate zone 5 was a cycling time trial (with 26 minutes in zone 5, heart rate rose to just a beat or two shy of max, at 198) and afterwards i was cooked. there is absolutely no way i was gonna be able to do that again the next day.

[Allan Olesen]

I had to give up at 336W @ 160 bpm. So the total test takes 9 -10 minutes

I doubt that this test will bring your HR to max. Usually, you need a longer, rather hard effort to bring your HR to max.

As an example, I can use my own PBs:

• 6 km, 24:09, 193 BPM max.

• 2 km, 7:34, 180 BPM max.

[Nomath]

Not the next day, but after 2 days :



Up to 4K my effort was very similar to before-yesterday, but then I gave it a boost so that the HR shot into the red. However, beyond 95% (152 bpm) I could barely maintain pace and the last 1K was a struggle. Although the total time is slightly better than my last, the 2K splits are very uneven: 8:58.4 (134) - 8:55.9 (141) - 8:50.6 (149) - 8:50.1 (154) - 8:55.1 (156)
It shows that for me 95% is a serious limit. The maximum was 157 bpm. Getting to 160 was impossible.

[Nomath]

I doubt that this test will bring your HR to max. Usually, you need a longer, rather hard effort to bring your HR to max.

The difference is that in rowing a certain distance you measure your effort to finish that distance.
A comparable rowing test would be to start at, say, 100W and at every stroke (±2.5 sec) you increase your power by 1W until you are spent.

[Allan Olesen]

I doubt that this test will bring your HR to max. Usually, you need a longer, rather hard effort to bring your HR to max.

The difference is that in rowing a certain distance you measure your effort to finish that distance.
A comparable rowing test would be to start at, say, 100W and at every stroke (±2.5 sec) you increase your power by 1W until you are spent.

I am very well aware that my examples weren't ramp tests like yours.

But the fact that your test is a ramp test doesn't really solve the problem I pointed out:
That 9 minutes is too short time to build your heart rate up to max., no matter which test protocol you follow.