By far the best training zone video I’ve seen thank you!!!

@MatthewBoydPhysio

Жыл бұрын

Thanks D R, that's extremely kind of you to say 🙂

@DR-cs6dl

Жыл бұрын

@@MatthewBoydPhysio Hi Matt I have a question about your calculator which I would be grateful if you could help:) I recently did the 20 minute max effort test and had a average heart rate of 188, I’ve put it into your calculator and it’s given me a zone 4 estimate of 180-205, in all of my training and in max heart rate tests I’ve never been able to go above 197 so I’m just wondering are my zones still valid? and is there any equation I can do to account for a lower MHR? Many thanks:) Just for some extra information I’m 24, fairly fit and I use a chest strap monitor so the numbers should be accurate, thanks again

@MatthewBoydPhysio

Жыл бұрын

@@DR-cs6dl Hey D R. When you have a higher-than-average heart rate, the calculator doesn't work very well for the higher heart rate zones. That being said, you shouldn't use heart rate to determine effort for zone 4 or zone 5 intervals. Heart rate takes about 30-60 seconds to adjust to your intensity. This lag makes it pretty useless for short-fast intervals. You should use HR for zone 1, 2 or 3 runs and pace for zone 3, 4 and 5 runs (you can use HR or pace for zone 3 runs) Did you put your average pace for the 20 minute test into the calculator to get your pace zones too?

@DR-cs6dl

Жыл бұрын

@@MatthewBoydPhysio the heart rate lag makes so much sense, thank you!!! I was wondering why whenever I’ve checked my watch after a hard sprint in football training my watch would say zone 2 or 3 but my heart would be pounding my chest. Yes Ive entered my average pace of 3:58 (was my first ever sub 20min 5k) so will use zone 4 and 5 paces for that type of training from now on:) Since April I’ve taken up running and train in zone 2 for the majority of my runs, so I think it will just take a bit of getting used to have so much more bpm’s in zone 2, my old zone 2 upper boundary was at 156 using the Karvonen Formula but I do feel it was holding me back as I could maintain a conversational into the 160’s Big thank you again!! really appreciate you taking the time to reply, it’s going to benefit my training massively:))

@MatthewBoydPhysio

Жыл бұрын

​@@DR-cs6dl That's fantastic D R. It sounds like you're really getting these zones dialled in. And congrats on the sub-20 5k, that's awesome! What are you training for at the minute?

I did this on a treadmill and Coach Boyd figured out my zones.

Mate, another great video! To be fair all have been great in the running fundamentals course this far! How would structure doing these field tests? Would you do them over a week? With a few days between each? Or stagger them once a week? Curious to give them a go to dial in my running that bit more 😀 Thank you again for your amazing content!

@MatthewBoydPhysio

2 ай бұрын

Just make sure there is at least 48 hours between each one, and you should be good. I have it all written out on this page if you need it: matthewboydphysio.com/training-zone-calculator-running/

Really helpful, thank you!

@MatthewBoydPhysio

2 жыл бұрын

No problem, glad you enjoyed it 👍

Thanks

@MatthewBoydPhysio

2 жыл бұрын

Glad you enjoyed it Miguel :)

Interesting topic and informative video 👍 Currently I'm following MAF, I know the calculations are basic and not personal, but I'm having good results so far, currntly 7.40 MAF pace and ran the London Marathon in 3.07. Will look into your method and compare after my next Marathon in Oct

@MatthewBoydPhysio

11 ай бұрын

Cheers mate. The 40-minute test I describe in this video was actually inspired by one of the MAF tests - I think he does an 8k test if I remember rightly. I modified that to 40 minutes to account for some runners being way slower than others to do 8k

@alangray8952

11 ай бұрын

@MatthewBoydPhysio yes it's recommended to do a 3 or 5 mile test. I tried doing karvonen HR test and the results where just above the top of my MAF so stuck with it. Interested in the different LT zones and how to train with that information, particularly staying at LT2 for longer efforts. Will explore this after this training cycle 👍

@MatthewBoydPhysio

10 ай бұрын

@@alangray8952 Yeh, these just give you metrics. Then there are lots of different approaches you can take with them 🙂

Thanks for the informative video and spreadsheet I think Cell N6 formula is slightly off, should be more like *0.99 or something (rather than *1.01)

@MatthewBoydPhysio

11 ай бұрын

oh yeh! Thanks mate, I just fixed it 👍

Should I buy hansons book or like Humphrey’s 😵‍💫 thanks Luke H

@MatthewBoydPhysio

5 ай бұрын

Hey George. Luke wrote the book about the Hanson's training approach. So this is the book you're looking for: www.amazon.com/Hansons-Marathon-Method-Your-Fastest/dp/1937715485

Am I doing this wrong? tried this today ran 5k all out in 18:30 05:57 / mile. 183bpm average with max 194bpm (I'm 38, using heart rate strap). Scaled to 20 mins that would be 1 or 2 beats higher. LT2 coming out around 175bpm and pace 06:18 for 1 hour, which I know for a fact is maybe 5/10s pm slower than my 10k best.

@MatthewBoydPhysio

Ай бұрын

Hey Anthony, I'm afraid I can't follow what you mean here. You lost me on the "scaled up" part. Did you do all 3 tests? (5, 20 and 40 minute)

Can I do the 40 min test on the treadmill at my gym? and the 5min vo2 max test?

@MatthewBoydPhysio

9 ай бұрын

Yes, just make sure you take a photo of the treadmill screen at the end of the 40 minute test so you know what your average pace was 🤓

@shannonmei9734

9 ай бұрын

@@MatthewBoydPhysio Thanks :)

I can’t edit the yellow boxes after downloading spreadsheet

@MatthewBoydPhysio

5 ай бұрын

You should be able to edit the yellow boxes directly on the google sheet. If that doesn't work, "make a copy" - this video shows you how: kzread.info/dash/bejne/lXaGlrp9qtrcl6Q.html&ab_channel=ProfKelley

@georgebarr5102

5 ай бұрын

@@MatthewBoydPhysio got it working

This might be a good rough estimate for up to zone 3, but this does not work for me. I find it much better to incorporate RHR and use Karvonen formula. I did a test 5000 on track 2 weeks ago in 18:08 and my avgHR was 168 and it was close to my max effort (maxHR was 180). Sure it is not a 20 minute test, but really close. Based on your formula, my LT2 would be 160, which is somewhat low. I did HM in 1:27 last year and all my kms (except first one) were above 164 bpm, holding steady 166 bpm except last few kms. By definition it should be impossible to run 90 minutes above LT2. Something does not add up here. Additionally my highest ever HR was 186 and I felt like dying and that is top of zone 4 according to your formula. Anything above 180 is extremely hard for me and cannot be sustained for long. There is no way I could get to 200+ bpm which your formula suggests my maxHR is.

@MatthewBoydPhysio

Жыл бұрын

Hey mate, I recorded a loom reply: www.loom.com/share/1d2dda274795497dba0d3bb0983cf3bb?sid=9da3793b-77a4-4a17-ab30-8dcd118afdc8

Im so confused with all these zones. What should my zones be if VT1=134bpm VT2=161BPM maxHR=169bpm (lab test) My own test: MaxHR(polarH10)=188bpm(1min 6%hill) RestHR=50bpm(drops in 40 when rested) 10km=42:30@175bpm D1=121-134bpm D2=135-148bpm D3=149-161bpm HRR Z1: -134bpm Z2:135-148bpm Z3:149-154bpm Z4:155-168bpm Z5:168+bpm I get different zones and it doesn't correspond with what I feel. Especially around treshold. I should breathing heavy at 161bpm but I'm not. This is my marathon pace with a pace calculator(Jack Daniels) Jack Daniels pace Easy=5:15-5:50 M=4:40-4:35 Treshold=4:15-4:20 I just don't know what to use anymore :(

@MatthewBoydPhysio

11 ай бұрын

Hey Maurice. I'd just do the 20-minute test if I were you. Do the 20 minute time trial and comment here with your average pace and HR. Then we can get your zones. They should feel right after that 🙂 matthewboydphysio.com/training-zone-calculator-running/#20minutetest