Functional Threshold Heart Rate Test
Functional Threshold Heart Rate Test
Distance: 2.14 mi
Time: 20 min
Avg. Pace: 9:18 mi/mile
Avg HR: 185
I did my first functional threshold heart rate (FTHR) test today with suprising results. I performed the running test per Joe Friel – doing a 30 minute warm up, followed by a 30 minute run at the highest maintainable heart rate. The average heart rate of the last 20 minutes of the run is the FTHR, used to determine my target training zones.
Here are the results:
- Distance: 2.14 mi
- Time: 20 min
- Avg. Pace: 9:18 mi/mile
- Avg HR: 185
185 was a surprisingly high heart rate. I will do another test over the course of next week (a repeated test is not recommended within 48 hours), and am looking for answers in the meanwhile whether a high FTHR is a plus, a minus or a neutral for my ironman training.
Here are my training zones per today’s test:
- Zone 1 (Active Recovery): <158
- Zone 2 (Extensive Endurance): 158 – 168
- Zone 3 (Intensive Endurance): 169 – 177
- Zone 4 (Threshold Training): 178 – 184
- Zone 5A (Threshold Training): 185 – 188
- Zone 5B (VO2 max intervals): 189 – 196
- Zone 5C (Anaerobic Repetitions): 197+
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