HRR or VOmax for Training Zones

[mjhatten]

Which do we use? I like to track this sort of thing but it's not clear to me. In my case, as 75-Year-old male, my threshold of UT1 is 110 BPM using HRmax (206.9 - (age x 0.7)) and 127 BPM using HRR. Which is closer?

[Joebasscat]

I believe you will find mixed answers here. I was using HR Max x .70 for SS rows and just recently switched to the HRR method. I have seen advocates of both these methods. Really comes down to what can you adequately recover from and your goals. HR Max minus age x whatever percentage has been generally out of favor for some time, so not recommended.

[hikeplusrow]

I don't use heart rate training now, but, when I did, the HRR protocol gave me zones that were way too intense. I think you're better off using a straight percentage of MHR. The 60 - 70%, 70 - 80% etc etc worked best for me.

[mjhatten]

I understand the switch from HRmax to HRR, what I don't know is whether the percentages in the charts have been updated. There is a significant effort difference between what it takes to get to 110 BPM versus 127 BPM.

My natural tendency is to take the higher threshold but at my age I have to be mindful of over-training.

[Dangerscouse]

I always use HR max as HRR just didn't seem right when I tried it. What felt 'right' was giving a low 60s % instead of low 70s %.

[contdrift86]

I don't use HR, but I do track it. I personally use % of 2km watts. It gives a nice band of watts to aim for for each type of training stimulus and usually the HR settles into around the right area.

[gvcormac]

I don't use HR, but I do track it. I personally use % of 2km watts.

^^^ this.

You can search and find many discussions on this forum of having your HR lead your training. All hocus pocus.

[HowardF]

This is tricky!
After adjusting my max HR is it not easy to find proper zones.
IE my 70% based of max hr vs 70% in the UT2, UT1 etc. formula has a difference of 15 BMP !!
I did download the app MIA Health to track the PAI score. Very interesting. If you achieve a weekly score of 100 you are on a good way for longer life.
The app uses only 3 zones; low. moderate and high. The input is your max hr and resting hr during work.
Related to Max hr calculation the moderate zone starts at 67%. The high on 85%.
A training of 300 min in range of 67-85% gives 100 score. Like 3 min gives 1 in score.
When you are above 85%. 1 min give 2 score.
Example of a weekly session will then be like:
4x 45 min moderate = 180 min = 60 score (4 x 10K)
1x20 min high = 20 min = 40 score (a fast 5K or 6K or some interval)

Link about PAI:
https://www.ntnu.edu/cerg/personal-acti ... telligence

[hikeplusrow]

This is tricky!
After adjusting my max HR is it not easy to find proper zones.
IE my 70% based of max hr vs 70% in the UT2, UT1 etc. formula has a difference of 15 BMP !!
I did download the app MIA Health to track the PAI score. Very interesting. If you achieve a weekly score of 100 you are on a good way for longer life.
The app uses only 3 zones; low. moderate and high. The input is your max hr and resting hr during work.
Related to Max hr calculation the moderate zone starts at 67%. The high on 85%.
A training of 300 min in range of 67-85% gives 100 score. Like 3 min gives 1 in score.
When you are above 85%. 1 min give 2 score.
Example of a weekly session will then be like:
4x 45 min moderate = 180 min = 60 score (4 x 10K)
1x20 min high = 20 min = 40 score (a fast 5K or 6K or some interval)

Link about PAI:
https://www.ntnu.edu/cerg/personal-acti ... telligence

HR training. It makes my brain hurt.

[jamesg]

my threshold of UT1 is 110 BPM using HRmax (206.9 - (age x 0.7)

Formulae like that give averages, but they never mention the distribution (Standard Deviation), so we can't know how reliable they are for single cases. See the plots this pdf:

the surprising history of 220-Age

The PM on your C2 shows Watts. Suggest you consider

1.5W/kg to be UT2 at rates up to 20 and
2 W/kg UT1 at up to 23.

Ergdata also shows peak speed and force of the stroke, plus length. Needless to say, if we want to stay fit and reasonably strong, these numbers have to be high and in relation to our size.

The advantage of rowing is that these peak values can be high in each stroke (so have a training effect), but the average load is much lower, so allows continuity.

I see typically 35 to 400N and 1.9m/s, which implies peak power of 400x1.9 = 760W. But my overall average is around 130W this year, so 17% of peak, done by keeping the rating low, 19 to 21.