Q & A with Coach Lora:  Heart Rate Training Zones – What do they mean?

January 30, 2018 by  
Filed under Fitness, News, Prevention & Safety, Product Reviews

Here’s a recent question I answered from one of my beginner athletes:

Question:  Hi, I have some questions regarding the training zones I see in Training Peaks.  I see the two columns for the heart rate and pace.  I don’t know how to read these and what the different zones mean.  Can you help me understand?

Answer:   Sure, heart rate zones are used to prescribe a certain intensity for segments of the workouts I provide for you.  The higher the number and zone the more intense the workout.  Often I will use LZ2 (Low Zone 2) meaning use the lower end of this zone range as seen under your Training Peaks zones under settings.   For example the range might be 121-130…keep your heart rate close to 121 for that segment.  HZ4 means High Zone 4…which would be a hard intensity.  Generally you will see zones 1-5 like this:

Zone 1 = Recovery

Zone 2 = Aerobic

Zone 3 = Tempo

Zone 4 = Subthreshold

Zone 5 a, b, c  = Super Threshold, aerobic and anaerobic capacity

Each zone will have a number range associated with it.  It’s important to keep in mind that heart rate zones are very particular to a person, for instance while one athletes Zone 2 is 121-130, another athlete might be 150-161…every athlete is different and the numbers are based on their particular threshold number.  For those that don’t have a heart rate monitor I suggest RPE. RPE or Rate of Perceived Exertion is based more on a 1-10 scale and a good way to “rate” a level of output.  Sometimes you will see this on your workouts too. Here’s some more information is you want to read up on it:   https://www.active.com/triathlon/articles/training-zones-explained-2979

Each article you read has a bit different twist on it but generally know it just a measure of intensity. Heart Rate zones for running and cycling will be different.  There are no heart rate zones for swimming unless you have a special chest strap that reads accurately (the newer Garmin 935 watch has it).  You will also notice there is a pace chart too.  As your training progresses we will utilize this more but for now let’s go for push efforts through using heart rate zones. Also, Zones are usually determined by testing, I like to use a recent race or workouts as people get started.  Once athletes are able to run 1 to 3 miles strong we do a test to determine zones.  Zones will change as the fitness changes.  Obviously a heart rate strap needs to be worn to get this data.  Let me know if you have any other questions. Good stuff!

Happy Training,

Coach Lora

Related articles:

Heart Rate Training Zone

How to Calculate Your Training Heart Rate Zones

Need help with training or have a question?  Contact Coach Lora Erickson at theblonderunner@gmail.com

Learn more about Coach Lora aka Blonde Runner http://blonderunner.com/about/who-is-blonde-runner/

Sweethearts Races Giveaway

December 30, 2017 by  
Filed under Fitness, Health Classes, News

Come join the fun and what better way to join the fun then to do the race for free! Check out the giveaway on the Blonde Runner Health Facebook page.  Can’t wait to sign-up?  Use the code SWEETBLONDE2018 to save $5.  Share with a friend.
Bonus: All those registered for the race are welcome to attend the Winter Running Class on January 20. RSVP: theblonderunner@gmail.com All others $10. Learn more
Coach Lora Erickson
BlondeRunner.com

Utah Race Discount Codes

December 30, 2017 by  
Filed under Fitness, News, Prevention & Safety, Product Reviews, Races

I just love local races and do my best to secure discount codes for my website visitors (thanks for visiting!).  I am always adding new discounts and keep an updated list on this page:  Blonde Runner Race Product Discount Codes

Let me know if you need help with training, I’d love to coach you!  Mention this post and get $50 off your first month of custom coaching.

Coach Lora Erickson

BlondeRunner.com

Coach Lora Erickson on Fox13 The Place Promoting the Salt Lake Marathon Video Clip

December 30, 2017 by  
Filed under News, Product Reviews, Races

Recently I had the opportunity to promote the Salt Lake Marathon on Fox13 The Place. Check out the interview below. I hope you will join us for for the 15th Anniversary year! Use the code blonderunnerslc18 to save 20%
Prices are going up soon!  Get registered
Coach Lora Erickson
#saltlakecitymarathon #run #discountcode

Win a Month of Online Coaching

December 1, 2017 by  
Filed under Fitness, Health Classes, News, Prevention & Safety

It’s December and what better way to celebrate the season by giving. I am giving away a month of custom online coaching in December.  Check out my Blonde Runner Health Facebook page for details. This is online coaching so you don’t have to live in Utah. I’d love to work with you!

Coach Lora Erickson

BlondeRunner.com

 

South Davis Race Series Cyber Sale

November 27, 2017 by  
Filed under News, Races

Don’t miss this great cybersale!  Get the whole series of races at the South Davis Rec Center for cheap!  Check out this deal!

Coach Lora Erickson

Salt Lake Marathon Races Discount Code

November 27, 2017 by  
Filed under Fitness, News, Races

I love local races!  The Salt Lake Marathon, Half etc.. events are one of my favorites.  Come join the fun in 2018 and use the discount code blonderunnerslc18 for 20% off.  Share it with your friends and make it a party!

Coach Lora Erickson

BlondeRunner.com

Need help with training?  Contact the Coach.  Who is Blonde Runner?

 

Coach Lora’s Apple Crisp

November 24, 2017 by  
Filed under Light Desserts, News, Nutrition, Recipes

Coach Lora’s Apple Crisp
4-8 apples sliced, mix with 1-2 T. citrus juice (lemon, lime or orange) and coat with cinnamon sugar

Topping:
Stir together 1 1/2 cup of oats (can use Gluten Free oats), add 1/4 tsp baking power & 2 tsp cinnamon, pinch of salt, 1/2 cup brown sugar, 1 tsp. vanilla, stir all together then cut in 1/2 stick of butter,

Bake uncovered on 350 for 35-40 minutes until apples are tender and the top is crisp. Enjoy with a scoop of vanilla ice-cream.

Learn more about Coach Lora

Annual Rudolph the Reindeer 5K & Kids 1K – Quest Academy 5K West Haven Utah

November 15, 2017 by  
Filed under News, Races

As many of you know, I am a big fan of local events and I especially love to support school events. This is often how people get started in the great life-long sport of running.  Come join the fun as Quest Academy in West Haven puts on a fun Rudolph the Reindeer 5K & Kids K on December 2, 2017.  This is a great way to kick off the holiday season!  They will also have a free photo booth (dress up and win prizes).  Breakfast with Santa will be offered from 9-12. There is a blow-up obstacle course included with the 1K. Learn More: www.questac.org

Happy Running,

Coach Lora Erickson

BlondeRunner.com

Registration Open for the Race For Grief Utah 2018

November 9, 2017 by  
Filed under Fitness, News, Races

Registration is open for the 2018 event.  Special pricing will be offered through Monday (Nov. 13, Samanth’s birthday).  10K – $20, 5K – $15, 2 mile Walk – $15, Kids K – $10 ($7 no shirt).

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