Racer X Virtual Trainer

Call me and I'll explain. 407-748-4663

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Tim Crytser
Your Virtual Trainer
www.racerxVT.com

yes, that is the actual LTHR test. The RPE has nothing to do with the test.

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Tim Crytser
Your Virtual Trainer
www.racerxVT.com

Thanks a ton Tim!

OK...did my LTHR test tonight on a Concept 2 rower, that was uncomfortable, but it felt really satisfying to get through it.

First 8 min session: Avg 187, Max 196, maintained a 2:00/500m pace
Second 8min session: Avg 191, Max 196, maintained a 2:08/500m pace (I think I went a little too hard in the first session)
Third 8min session: Avg 189, Max 195, maintained a 2:07/500m pace

Per Tim's suggestion, I rowed hard for a minute before starting the HR monitor, then going another 8 mins for each session. I rested about 7-8 min between sessions and stretched a little...

So now I have my LTHR...I can create my zones...I'm pumped!

Thanks again Tim!

Outstanding job! Damn, dude those are some hi heart rates. Way to maintain the effort level.

_________________
Tim Crytser
Your Virtual Trainer
www.racerxVT.com

Thanks Tim! The heart rates seem high, but I'm not sure if that's good or bad, or niether (it is what it is!)...

I have a question regarding the HR monitor and interval training. I did last week's breakthrough workout, which was easy in comparison to the LTHR test BTW. Should I use separate laps on the HR monitor for each interval? IE...

10min warmup = lap
3min zone 4-5a + 2 min Zone 2 = 1 lap
or...
10min warmup = lap
3min zone 4-5a = lap
2min zone 2 = lap

I'm having trouble getting back into zone 2 quickly unless I really take my foot off the gas. Is that due to my conditioning level?

Not sure exactly what you mean by laps on the HR monitor, but I normally just hit "record" which starts the monitor and don't mess with it again until the workout is complete. I have a Garmin Forerunner 405 and it allows you to go in and set up different workouts. I'm sure there is a better way than what I do, but if I am doing an interval workout, I'll set the desired zone to 4, set the time of the workout and then hit "Do Workout". I track the time of the interval manually (I look at the clock on the rower for example) and use the watch to remind me when I am in the correct zone. Of course when I am on the two minute recovery period, the watch is yelling at me telling me I am not in the desired zone. But my method works well with, say zone 1 or 2 workouts. If it is a 1 hour zone 2 ride, I'll set the desired HR to zone 2, the time to 60 minutes, and hit "Do Workout".

As far as your heart rates being too high or low, what you are really interested in the amount of power you can output at lactate threshold. This is why using a power meter is extremely useful in measuring fitness progress. For example, lets say on your first LTHR test your average HR was 189 (which it was) and you maintained an average wattage output of, say, 200 watts. The next time you do the test, the thing you want to look for is the average watts you were able to maintain at threshold. Hopefully the next time your wattage output will improve to 210 watts (or whatever). Your lactate threshold heart rate will not necessarily be any different and not an indication of improved (or worse) fitness levels. The really nice thing about the rower is your average power output is recorded. Go back and look at what you pulled and write it down.

_________________
Tim Crytser
Your Virtual Trainer
www.racerxVT.com

By asking about laps, I'm asking if you segment the different portions of the workout. By hitting the lap button you could record each segment to get the average and max for that segment (IE zone 4 segment max and average or zone 2 max and average). But I see what you're saying about simply hitting start and watching the clock, then hitting stop when you're done.

As far as wattage output, that's a good measure instead of pace/distance...thanks!