20 min threshold test - average HR question

Training Q&A [Moderated]
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Hi docs.

First of all Happy New year to all. I have been doing my S&C gen 2 template and yesterday I ran my 20 min threshold test. I am a bit confused about what HR value to use. I performed the test on an air bike. The test itself was an rpe 8 at the end. Below is my heart rate time trace Including a 5 min warm up. As you can see it took me about 6-8 min to get to a near max heart rate. May be I don’t warmup enough and that’s why the ramp took that much time. I definitely had more in the tank and could have gone a bit more but don’t know how much more as my legs were slightly fatigued. The breathing was not limiting though. Sorry for the ramblings but my bottom line question is, which section should I use for averaging? The full 20 min block or the last 12-14 min where my heart is at a steady state? May it doesn’t matter in the large scheme of things..

as always.. thanks for the support and thanks for all the content that you guys post at BBM.

Once again a very happy and prosperous new year to all.

Venkat

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I normally would use the whole test to come up with an average HR. Realistically, the HR we’re targeting is something you could maintain for ~20 min max (double that or more for trained individuals). I suspect that’s likely around 170 or so for you. If it were me, I’d either repeat the test with a longer warm-up, or just use the calculator to come up with zones. They’re likely close enough to start!

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Sounds good.. i will probably use the calculator and march ahead. thanks for your prompt reply doc.

Venkat

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