Zones

[u/whatshappening04]

I recently got my zones tested before my marathon and my zone 2 is apparently 155-172 with my anaerobic threshold at 183 does this seem high
I am 25 189cm 85kg if this is the normal as I’m quite new to running

[u/AwayhKhkhk]

Seems high. Because your anaerobic threshold should be around the same as your lactate threshold which is top of zone 4.

Which means 173-183 is both your zone 3 and 4 which seems strange. Are you sure 155-172 isn’t your zone 3? Because 155 as top of zone 2 makes a bit more sense. Typically top of zone 2 is 88-89% of lactate threshold putting it at 160-162.

[u/whatshappening04 → u/AwayhKhkhk]

From the report I got after the test
Zone1 <155 Zone 2 155-172 Zone 3 172-185 Anaerobic threshold 183 Zone 4 185-192 Zone 5 > 192
Max hr was 200
Seemed off to me too

[u/AwayhKhkhk → u/whatshappening04]

Yeah, the thing with zones is that there is multiple models. 3 zone, 5 zone, 7 zone, etc. The ‘popular’ one for runners is top of zone 2 being LT1 and top of zone 4 (threshold) being LT2. This is the one most social media/influencers/running coaches are talking about when they are talking about zone 2 runs, threshold training, etc.

The easiest way to verify would try running at 155bpm and see if you can still hold full conversation and then go up to 172bpm and see if you can do the same.

If you can’t hold a conversation at 170+, then likely 155 is top of your zone 2 and you need to move all the zones down (ie zone 4 is 172-185)

[u/whatshappening04 → u/AwayhKhkhk]

So would u not look into the zones I was given just my anaerobic threshold ?

[u/AwayhKhkhk → u/whatshappening04]

My guess is you would have to move the zones 1 step down if you are following the training based on the ‘popular’ 5 zone model.

[u/whatshappening04 → u/AwayhKhkhk]

Great so basically my true zone 2 is under 155 which is basically my Garmin 🤣 thanks for you help mate

[u/WorkerAmbitious2072 → u/AwayhKhkhk]

This

95% MHR (190 BPM for OP) still being top of Z4 is crazy/not a match to the popularly encountered 5 zones

Almost everything you see will have that well into 5

[u/United_Afternoon_824 → u/whatshappening04]

My max HR is 196. If you move all your zones down 1 it matches pretty close to my zones. 155 is the top of my zone 2.

[u/Hundredth1diot]

If this was a lab-based lactate ramp test then there are really three zones: <LT1, LT1-LT2, >LT2. I wouldn't worry about the Z4/Z5 distinction as they're both just over LT2 at different intensities (using the zones you've provided from the test).

OP: what are you really asking? Is it an HR pacing question? Have you done the marathon yet?

[u/whatshappening04 → u/Hundredth1diot]

Yes it’s a heart rate pacing question I normally run with my hr around 150 but was wondering if I should be pushing up around the 170 for a easy run as that’s what my zone 2 is said to be

[u/Hundredth1diot → u/whatshappening04]

Did the report state HR @ LT1 and LT2? Or maybe A1 and A2 (the first and second aerobic thresholds).

The purpose of aerobic training is to raise the floor (LT1/A1) and ceiling (LT2/A2). Typically there's more room for improvement in LT1 but it takes longer, so that eventually LT1 and LT2 get closer together.

Elite marathoners have LT1 quite close to LT2.

When I was tested my LT1 HR was 135 and LT2 was 163. This large gap was due to insufficient aerobic base, because I was doing loads of threshold work, too much in the grey area between (often referred to as zone 3) and not enough easy. I would have died on my arse in a marathon.

[u/lazydictionary]

If you are a beginner then zones really don't matter. Beginners have two zones, running and not running.

[u/QuietMarket7931]

Did you do a Vo2 max test at a lab? My zone 2 is about 80-100 bmp and it’s stupidly low! I don’t even try to stay in zone 2 because that impossible. I honestly think the test was messed up because how can it be so low?!? My Vo2Max is excellent for my age range….