按照山水一程歌 How to find your running heart rate zones测了一下心率. 我LTHR是160. 算出来的Zone2是136-142.我手表给的Zone2的是123-133. 这个差的太大了.我以前就是按照手表的Zone2跑. 原来我过去两年基本没有练过真正的Zone2. 我到底应该按哪个Zone2练. 还是这根本没什么意义.跟着体感跑就完了
1a. HR zones based on 220-age HR Max. This formula is OK for the population average as a whole, but is a rubbish predictor for any one individual. 1b. HR zones based on YOUR known and tested HR Max. This is significantly better than 1a. 2. HR zones based on HRH (Heart Rate Reserve) - which is HRMax - RHR.(Assuming a known HRMax rather than a formula based HRMax). The advantage of this method is that it uses the actual operating range of YOUR heart, rather than some implied assumptions about where the bottom end of this range might be. Trained runners will tend to have low RHR's, so Z1 and Z2 in particular may be slightly lower on this basis than the other formulae. 3. LTHR. This introduces a new performance-based HR data point. When combined with autodetect of LTHR with a chest strap, your zones will automatically change based on the effectiveness of your training. This data point is also more relevant for race-pacing, or training at race pace.
All of these methods are going to tend to converge towards your maximum, or at zones 4 and 5. But for those with a low RHR, the HRR method may be more accurate for defining zones 1 and 2.
However, there is in fact a 4th option. In Garmin Connect, you can change the default percentages that define each zone. So you could use %LTHR as the method, but then slightly tweak the percentages to for Z1 and Z2 so that they reflect the equivalent heart rates for these zones using the HRR method.
按照山水一程歌 How to find your running heart rate zones测了一下心率. 我LTHR是160. 算出来的Zone2是136-142.我手表给的Zone2的是123-133. 这个差的太大了.我以前就是按照手表的Zone2跑. 原来我过去两年基本没有练过真正的Zone2. 我到底应该按哪个Zone2练. 还是这根本没什么意义.跟着体感跑就完了
还有不知道你岁数（还有下面那个朋友的），我觉得这个lthr高估了，可能对20几岁的人更合适。50+的应该减个5到10。
https://forums.garmin.com/outdoor-recreation/outdoor-recreation-archive/f/fenix-5-series/143243/heart-rate-zones-which-should-i-use---resting-hr-or-lactate-threshold
特别是这个人说的，有四个选择，还提到了heart rate reserve
1a. HR zones based on 220-age HR Max. This formula is OK for the population average as a whole, but is a rubbish predictor for any one individual.
1b. HR zones based on YOUR known and tested HR Max. This is significantly better than 1a.
2. HR zones based on HRH (Heart Rate Reserve) - which is HRMax - RHR.(Assuming a known HRMax rather than a formula based HRMax). The advantage of this method is that it uses the actual operating range of YOUR heart, rather than some implied assumptions about where the bottom end of this range might be. Trained runners will tend to have low RHR's, so Z1 and Z2 in particular may be slightly lower on this basis than the other formulae.
3. LTHR. This introduces a new performance-based HR data point. When combined with autodetect of LTHR with a chest strap, your zones will automatically change based on the effectiveness of your training. This data point is also more relevant for race-pacing, or training at race pace.
All of these methods are going to tend to converge towards your maximum, or at zones 4 and 5. But for those with a low RHR, the HRR method may be more accurate for defining zones 1 and 2.
However, there is in fact a 4th option. In Garmin Connect, you can change the default percentages that define each zone. So you could use %LTHR as the method, but then slightly tweak the percentages to for Z1 and Z2 so that they reflect the equivalent heart rates for these zones using the HRR method.
有人推荐了这个计算器，我觉得似乎接近我现在的心率区间的最低的三个zone。但是第四个和五偏高。。https://theathleteblog.com/heart-rate-zone-calculator/
这个考虑了当天的resting hr 而且给年龄的权重与220-age的算法又不同。还有用手表和用心率带又不同。
还在摸索中。
问问题的，现在都是那三好学生了，已经是超过95%的人了，还想当那top 1%，没有专业指导，又都不是20岁小伙子或者女孩，没那么多时间试来试去的。