Racer X Virtual Trainer

Hi guys, just starting the 19 week training plan. Done my 1st LTHR test yesterday on the rower. My LTHR is 172, but, I'm really confused with how to calculate my heart rate zones, can someone please explain it to me? I have read the cardio training article which explains it but I'm still feeling lost haha. Thanks a lot in advance.

To calculate your zones, you will multiply the LTHR by a factor. As mentioned in the article, the zones are set up as follows:

Zone 1 = less than 83% of your LTHR (Multiply your LTHR by 0.83)
Zone 2 = 83%-89% of your LTHR
Zone 3 = 89%-93% of your LTHR
Zone 4 = 93%-100% of your LTHR
Zone 5 = greater than 100% of your LTHR

So basically you start out by multiplying your LTHR by 0.83 to get the max for your zone 1. Next you take this number and add 1 bpm to it to get the minimum for your Zone 2. To get the max for your zone 2, multiply by 0.89. You will then take this max HR and add one bpm to get the minimum for your zone 3. You probably get the pattern by now...

So for your LTHR that you obtained, your zones are approximately as follows:

Zone 1 = Less than 143 bpm
Zone 2 = 143-153 bpm
Zone 3 = 154-160 bpm
Zone 4 = 161-172 bpm
Zone 5 = Greater than 172 bpm

Thanks a lot for that! Big help, I understand it now. Thanks

Zak,
If you would like a customized heart rate spreadsheet, please send me your maximum heart rate for each form of training and racing: moto, bicycle, running, Concept 2 rower, etc. Also, please send me your resting heart rate after you have emptied your bladder and have laid down for 5 minutes. With these two variables, we can calculate all five of your training zones. The spreadsheet that I will send you is exactly what we use with all of our riders with tremendous success. Just email me at robb3@earthlink.net and I will send you a spreadsheet with all five of your heart rate training zones established for you.
-Robb Beams/MotoE