Mixing
Best way to determine aerobic pace for running
Clash Royale CLAN TAG#URR8PPP
up vote
3
down vote
favorite
Context: Aerboic pace makes up a large volume of my weekly mileage. I use 1-2 easy paced runs (slower than aerobic), 1 workout, and 1 long run, and everything in between is aerobic (I've seen it called Z2 or Z3 or endurance)
After reading this study:
https://digitalcommons.wku.edu/cgi/viewcontent.cgi?article=1358&context=ijes
and measuring my blood lactate at my previous aerobic pace, it seems that what I thought was aerobic based on my heart rate, is actually pretty easy for me.
Any ideas on how to determine my actual aerobic pace? The study seems to show the best correlation between RPE and blood lactate (which is the best indicator of what system is being trained) and the worst correlation between HR and lactate. For sure, I'm scrapping my HR readings.
running cardio long-distance-running lactate-threshold
asked 3 hours ago
montserrat
284
New contributor
montserrat is a new contributor to this site. Take care in asking for clarification, commenting, and answering.
Check out our Code of Conduct.
add a comment |Â
up vote
3
down vote
favorite
Context: Aerboic pace makes up a large volume of my weekly mileage. I use 1-2 easy paced runs (slower than aerobic), 1 workout, and 1 long run, and everything in between is aerobic (I've seen it called Z2 or Z3 or endurance)
After reading this study:
https://digitalcommons.wku.edu/cgi/viewcontent.cgi?article=1358&context=ijes
and measuring my blood lactate at my previous aerobic pace, it seems that what I thought was aerobic based on my heart rate, is actually pretty easy for me.
Any ideas on how to determine my actual aerobic pace? The study seems to show the best correlation between RPE and blood lactate (which is the best indicator of what system is being trained) and the worst correlation between HR and lactate. For sure, I'm scrapping my HR readings.
running cardio long-distance-running lactate-threshold
asked 3 hours ago
montserrat
284
New contributor
montserrat is a new contributor to this site. Take care in asking for clarification, commenting, and answering.
Check out our Code of Conduct.
How are you measuring your blood lactate?
– JohnP♦
58 mins ago
@JohnP Lactate Pro meter
– montserrat
51 mins ago
Nice. We had to do blood draws when I was in college. Sucked.
– JohnP♦
39 mins ago
Definitely an interesting study, nice find. A few more rep points and you will be able to join in chat as well. Are you a currently competing x-country runner?
– JohnP♦
36 mins ago
Thanks! Very new to SE in general :) I run road races, and am trying to improve everything from the 5K to the marathon. I'm not very fast though, still a new runner. I'm just a scientist/engineer who loves reading and experimenting as well, hence the lactate readings!
– montserrat
6 mins ago
add a comment |Â
up vote
3
down vote
favorite
up vote
3
down vote
favorite
Context: Aerboic pace makes up a large volume of my weekly mileage. I use 1-2 easy paced runs (slower than aerobic), 1 workout, and 1 long run, and everything in between is aerobic (I've seen it called Z2 or Z3 or endurance)
After reading this study:
https://digitalcommons.wku.edu/cgi/viewcontent.cgi?article=1358&context=ijes
and measuring my blood lactate at my previous aerobic pace, it seems that what I thought was aerobic based on my heart rate, is actually pretty easy for me.
Any ideas on how to determine my actual aerobic pace? The study seems to show the best correlation between RPE and blood lactate (which is the best indicator of what system is being trained) and the worst correlation between HR and lactate. For sure, I'm scrapping my HR readings.
running cardio long-distance-running lactate-threshold
asked 3 hours ago
montserrat
284
New contributor
montserrat is a new contributor to this site. Take care in asking for clarification, commenting, and answering.
Check out our Code of Conduct.
Context: Aerboic pace makes up a large volume of my weekly mileage. I use 1-2 easy paced runs (slower than aerobic), 1 workout, and 1 long run, and everything in between is aerobic (I've seen it called Z2 or Z3 or endurance)
After reading this study:
https://digitalcommons.wku.edu/cgi/viewcontent.cgi?article=1358&context=ijes
and measuring my blood lactate at my previous aerobic pace, it seems that what I thought was aerobic based on my heart rate, is actually pretty easy for me.
Any ideas on how to determine my actual aerobic pace? The study seems to show the best correlation between RPE and blood lactate (which is the best indicator of what system is being trained) and the worst correlation between HR and lactate. For sure, I'm scrapping my HR readings.
running cardio long-distance-running lactate-threshold
running cardio long-distance-running lactate-threshold
asked 3 hours ago
montserrat
284
New contributor
montserrat is a new contributor to this site. Take care in asking for clarification, commenting, and answering.
Check out our Code of Conduct.
asked 3 hours ago
montserrat
284
New contributor
montserrat is a new contributor to this site. Take care in asking for clarification, commenting, and answering.
Check out our Code of Conduct.
asked 3 hours ago
montserrat
284
New contributor
montserrat is a new contributor to this site. Take care in asking for clarification, commenting, and answering.
Check out our Code of Conduct.
asked 3 hours ago
montserrat
284
asked 3 hours ago
montserrat
284
284
New contributor
montserrat is a new contributor to this site. Take care in asking for clarification, commenting, and answering.
Check out our Code of Conduct.
New contributor
montserrat is a new contributor to this site. Take care in asking for clarification, commenting, and answering.
Check out our Code of Conduct.
montserrat is a new contributor to this site. Take care in asking for clarification, commenting, and answering.
Check out our Code of Conduct.
How are you measuring your blood lactate?
– JohnP♦
58 mins ago
@JohnP Lactate Pro meter
– montserrat
51 mins ago
Nice. We had to do blood draws when I was in college. Sucked.
– JohnP♦
39 mins ago
Definitely an interesting study, nice find. A few more rep points and you will be able to join in chat as well. Are you a currently competing x-country runner?
– JohnP♦
36 mins ago
Thanks! Very new to SE in general :) I run road races, and am trying to improve everything from the 5K to the marathon. I'm not very fast though, still a new runner. I'm just a scientist/engineer who loves reading and experimenting as well, hence the lactate readings!
– montserrat
6 mins ago
add a comment |Â
How are you measuring your blood lactate?
– JohnP♦
58 mins ago
@JohnP Lactate Pro meter
– montserrat
51 mins ago
Nice. We had to do blood draws when I was in college. Sucked.
– JohnP♦
39 mins ago
Definitely an interesting study, nice find. A few more rep points and you will be able to join in chat as well. Are you a currently competing x-country runner?
– JohnP♦
36 mins ago
Thanks! Very new to SE in general :) I run road races, and am trying to improve everything from the 5K to the marathon. I'm not very fast though, still a new runner. I'm just a scientist/engineer who loves reading and experimenting as well, hence the lactate readings!
– montserrat
6 mins ago
How are you measuring your blood lactate?
– JohnP♦
58 mins ago
How are you measuring your blood lactate?
– JohnP♦
58 mins ago
@JohnP Lactate Pro meter
– montserrat
51 mins ago
@JohnP Lactate Pro meter
– montserrat
51 mins ago
Nice. We had to do blood draws when I was in college. Sucked.
– JohnP♦
39 mins ago
Nice. We had to do blood draws when I was in college. Sucked.
– JohnP♦
39 mins ago
Definitely an interesting study, nice find. A few more rep points and you will be able to join in chat as well. Are you a currently competing x-country runner?
– JohnP♦
36 mins ago
Definitely an interesting study, nice find. A few more rep points and you will be able to join in chat as well. Are you a currently competing x-country runner?
– JohnP♦
36 mins ago
Thanks! Very new to SE in general :) I run road races, and am trying to improve everything from the 5K to the marathon. I'm not very fast though, still a new runner. I'm just a scientist/engineer who loves reading and experimenting as well, hence the lactate readings!
– montserrat
6 mins ago
Thanks! Very new to SE in general :) I run road races, and am trying to improve everything from the 5K to the marathon. I'm not very fast though, still a new runner. I'm just a scientist/engineer who loves reading and experimenting as well, hence the lactate readings!
– montserrat
6 mins ago
add a comment |Â
1 Answer
1
active
oldest
votes
up vote
3
down vote
accepted
I wouldn't completely scrap the HR readings, although I am definitely not a fan of HR based training. It can be an indicator of fatigue and recovery on a long term basis, however. I find it more useful to track as a trend, rather than an immediate assessment metric.
To be honest, if you want to find your own personal levels, is to pretty much follow the protocol laid out in the study (i.e. the initial 30 minute time trial, followed by the time trials at various percent paces over the following days).
Therefore, the first test run was a T-30 pace which, as stated, was used to determine each subject’s speed at MLSS. The second test run was completed at the predicted speed of recovery training (70 to 80% of MLSS). The third test run was completed at the predicted speed of
extensive endurance training (80 to 90% of MLSS). The fourth test run was completed at the predicted speed of intensive endurance training (to 95% of MLSS). The final test run was completed at the
predicted speed of aerobic power training (107-110% of MLSS).
Note: MLSS definition: Maximal Lactate Steady State (MLSS)
If you have a heart rate monitor, you can also use that to correlate your heart rate at the same paces. You can use a calculator such as this one or similar to get an idea of what your equivalent pace might be for each testing segment.
Run each trial, test your lactate, then see how that correlates with the amended training intensity targets (Table 7, page 157 on the PDF). If you fall within those guidelines, then you should be on target with your zones. If you fall short or go over, you know you need to adjust that range.
answered 39 mins ago
JohnP♦
19.6k33375
add a comment |Â
1 Answer
1
active
oldest
votes
1 Answer
1
active
oldest
votes
active
oldest
votes
active
oldest
votes
up vote
3
down vote
accepted
I wouldn't completely scrap the HR readings, although I am definitely not a fan of HR based training. It can be an indicator of fatigue and recovery on a long term basis, however. I find it more useful to track as a trend, rather than an immediate assessment metric.
To be honest, if you want to find your own personal levels, is to pretty much follow the protocol laid out in the study (i.e. the initial 30 minute time trial, followed by the time trials at various percent paces over the following days).
Therefore, the first test run was a T-30 pace which, as stated, was used to determine each subject’s speed at MLSS. The second test run was completed at the predicted speed of recovery training (70 to 80% of MLSS). The third test run was completed at the predicted speed of
extensive endurance training (80 to 90% of MLSS). The fourth test run was completed at the predicted speed of intensive endurance training (to 95% of MLSS). The final test run was completed at the
predicted speed of aerobic power training (107-110% of MLSS).
Note: MLSS definition: Maximal Lactate Steady State (MLSS)
If you have a heart rate monitor, you can also use that to correlate your heart rate at the same paces. You can use a calculator such as this one or similar to get an idea of what your equivalent pace might be for each testing segment.
Run each trial, test your lactate, then see how that correlates with the amended training intensity targets (Table 7, page 157 on the PDF). If you fall within those guidelines, then you should be on target with your zones. If you fall short or go over, you know you need to adjust that range.
answered 39 mins ago
JohnP♦
19.6k33375
add a comment |Â
up vote
3
down vote
accepted
I wouldn't completely scrap the HR readings, although I am definitely not a fan of HR based training. It can be an indicator of fatigue and recovery on a long term basis, however. I find it more useful to track as a trend, rather than an immediate assessment metric.
To be honest, if you want to find your own personal levels, is to pretty much follow the protocol laid out in the study (i.e. the initial 30 minute time trial, followed by the time trials at various percent paces over the following days).
Therefore, the first test run was a T-30 pace which, as stated, was used to determine each subject’s speed at MLSS. The second test run was completed at the predicted speed of recovery training (70 to 80% of MLSS). The third test run was completed at the predicted speed of
extensive endurance training (80 to 90% of MLSS). The fourth test run was completed at the predicted speed of intensive endurance training (to 95% of MLSS). The final test run was completed at the
predicted speed of aerobic power training (107-110% of MLSS).
Note: MLSS definition: Maximal Lactate Steady State (MLSS)
If you have a heart rate monitor, you can also use that to correlate your heart rate at the same paces. You can use a calculator such as this one or similar to get an idea of what your equivalent pace might be for each testing segment.
Run each trial, test your lactate, then see how that correlates with the amended training intensity targets (Table 7, page 157 on the PDF). If you fall within those guidelines, then you should be on target with your zones. If you fall short or go over, you know you need to adjust that range.
answered 39 mins ago
JohnP♦
19.6k33375
add a comment |Â
up vote
3
down vote
accepted
up vote
3
down vote
accepted
I wouldn't completely scrap the HR readings, although I am definitely not a fan of HR based training. It can be an indicator of fatigue and recovery on a long term basis, however. I find it more useful to track as a trend, rather than an immediate assessment metric.
To be honest, if you want to find your own personal levels, is to pretty much follow the protocol laid out in the study (i.e. the initial 30 minute time trial, followed by the time trials at various percent paces over the following days).
Therefore, the first test run was a T-30 pace which, as stated, was used to determine each subject’s speed at MLSS. The second test run was completed at the predicted speed of recovery training (70 to 80% of MLSS). The third test run was completed at the predicted speed of
extensive endurance training (80 to 90% of MLSS). The fourth test run was completed at the predicted speed of intensive endurance training (to 95% of MLSS). The final test run was completed at the
predicted speed of aerobic power training (107-110% of MLSS).
Note: MLSS definition: Maximal Lactate Steady State (MLSS)
If you have a heart rate monitor, you can also use that to correlate your heart rate at the same paces. You can use a calculator such as this one or similar to get an idea of what your equivalent pace might be for each testing segment.
Run each trial, test your lactate, then see how that correlates with the amended training intensity targets (Table 7, page 157 on the PDF). If you fall within those guidelines, then you should be on target with your zones. If you fall short or go over, you know you need to adjust that range.
answered 39 mins ago
JohnP♦
19.6k33375
I wouldn't completely scrap the HR readings, although I am definitely not a fan of HR based training. It can be an indicator of fatigue and recovery on a long term basis, however. I find it more useful to track as a trend, rather than an immediate assessment metric.
To be honest, if you want to find your own personal levels, is to pretty much follow the protocol laid out in the study (i.e. the initial 30 minute time trial, followed by the time trials at various percent paces over the following days).
Therefore, the first test run was a T-30 pace which, as stated, was used to determine each subject’s speed at MLSS. The second test run was completed at the predicted speed of recovery training (70 to 80% of MLSS). The third test run was completed at the predicted speed of
extensive endurance training (80 to 90% of MLSS). The fourth test run was completed at the predicted speed of intensive endurance training (to 95% of MLSS). The final test run was completed at the
predicted speed of aerobic power training (107-110% of MLSS).
Note: MLSS definition: Maximal Lactate Steady State (MLSS)
If you have a heart rate monitor, you can also use that to correlate your heart rate at the same paces. You can use a calculator such as this one or similar to get an idea of what your equivalent pace might be for each testing segment.
Run each trial, test your lactate, then see how that correlates with the amended training intensity targets (Table 7, page 157 on the PDF). If you fall within those guidelines, then you should be on target with your zones. If you fall short or go over, you know you need to adjust that range.
answered 39 mins ago
JohnP♦
19.6k33375
edited 34 mins ago
answered 39 mins ago
JohnP♦
19.6k33375
answered 39 mins ago
JohnP♦
19.6k33375
answered 39 mins ago
JohnP♦
19.6k33375
19.6k33375
add a comment |Â
add a comment |Â
montserrat is a new contributor. Be nice, and check out our Code of Conduct.
montserrat is a new contributor. Be nice, and check out our Code of Conduct.
montserrat is a new contributor. Be nice, and check out our Code of Conduct.
montserrat is a new contributor. Be nice, and check out our Code of Conduct.
Sign up or log in
StackExchange.ready(function ()
StackExchange.helpers.onClickDraftSave('#login-link');
);
Sign up using Google
Sign up using Facebook
Sign up using Email and Password
Post as a guest
StackExchange.ready(
function ()
StackExchange.openid.initPostLogin('.new-post-login', 'https%3a%2f%2ffitness.stackexchange.com%2fquestions%2f38916%2fbest-way-to-determine-aerobic-pace-for-running%23new-answer', 'question_page');
);
Post as a guest
Sign up or log in
StackExchange.ready(function ()
StackExchange.helpers.onClickDraftSave('#login-link');
);
Sign up using Google
Sign up using Facebook
Sign up using Email and Password
Post as a guest
Sign up or log in
StackExchange.ready(function ()
StackExchange.helpers.onClickDraftSave('#login-link');
);
Sign up using Google
Sign up using Facebook
Sign up using Email and Password
Post as a guest
Sign up or log in
StackExchange.ready(function ()
StackExchange.helpers.onClickDraftSave('#login-link');
);
Sign up using Google
Sign up using Facebook
Sign up using Email and Password
Sign up using Google
Sign up using Facebook
Sign up using Email and Password
How are you measuring your blood lactate?
– JohnP♦
58 mins ago
@JohnP Lactate Pro meter
– montserrat
51 mins ago
Nice. We had to do blood draws when I was in college. Sucked.
– JohnP♦
39 mins ago
Definitely an interesting study, nice find. A few more rep points and you will be able to join in chat as well. Are you a currently competing x-country runner?
– JohnP♦
36 mins ago
Thanks! Very new to SE in general :) I run road races, and am trying to improve everything from the 5K to the marathon. I'm not very fast though, still a new runner. I'm just a scientist/engineer who loves reading and experimenting as well, hence the lactate readings!
– montserrat
6 mins ago