Zone Testing with Heart Rate or Power

Knowing your zones can be one of the most important factors to creating and following a proper training plan. By understanding how your body reacts to the stresses of training, you can tailor your workouts to just the right intensity that you need to achieve your goals.

To determine your zones, you'll need to perform either a functional threshold test, or max heart rate test. As with any training program, you should consult with your physician before participating in one of these tests.


Once you know your functional threshold or max heart rate, you'll be able to easily calculate your energy zones using this Energy Zone Calculator. You can decide if you want to do the max heart rate test, or the functional threshold test, but I like the functional test best.

What You'll Need:

• Heart Rate Monitor (Running & Cycling) or a Power Meter (Cycling)
• Stop Watch
• Water

Functional Threshold Heart Rate Test for CYCLING or RUNNING

The following test can be done either for running or for cycling. Because your body will respond differently to the type of activity you're doing, you'll want to perform this test both when you're running and when you're cycling.

Unlike the max heart rate tests described in the next section, the functional threshold test does not require you to go "all out," searching for your highest intensity. In fact, if you thought about your effort on a scale of 1 to 10, you'll be shooting to maintain an 8 during the majority of this test. Here's how it works.

CYCLING

1. Hope on your Spin bike (or trainer) and take about 10 - 15 minutes to warm up.
2. Reset your heart rate monitor and power meter (if available).
3. Get busy! It's time to ride your test. You can go as little as 20 minutes, or as much as 30 minutes. Decide on the time that you'll use before you start, then simply get it done!
4. Once time is up, review your average heart rate/power output for that interval. This is your functional threshold heart rate/power output. 
5. Plug this number into the Zone Calculator to figure you all of your heart rate/power zones.

RUNNING

1. Strap on your running shoes and hit the track for an easy 10 minutes to warm up.
2. Reset your heart rate monitor after the warm up.
3. Drop the hammer and pick up the speed. You can go as little as 20 minutes, or as much as 40 minutes. Decide on the time that you'll use before you start, then simply go! You should be close to your 5K race pace for this exercise.
4. Once time is up, review your average heart rate output for that interval. This is your functional threshold heart rate for running.
5. Plug this number into the Zone Calculator to figure you all of your heart rate/power zones.

Max Heart Rate Test for RUNNING

We will start with a few max heat rate test for running. Please keep in mind that the best way to find your max heart rate for running, is in a lab with a cardiologist. If that's not an option though, and your in relatively good health, you can try one of the tests below.

OPTION 1 -The 800 Meter Max Test

1. Spend about 15 minutes getting yourself warmed up with a light to moderate jog on the track.
2. When you're ready to begin the test, line up at your starting position.
3. Set your heart rate monitor to record and begin your 800 meter run (800m = 2 laps).
4. Take the first lap hard. On a scale of 1 to 10 you're shooting for an 8.
5. As soon as you hit the second lap, GO ALL OUT! The goal is to finish the full 800 meters, but if you are going hard enough, you shouldn't be able to make it the entire way.
6. Review your 800m run. Note the highest heart rate your monitor recorded. This is your max heart rate.

OPTION 2 -Polar's Hill Running Max Text

Polar makes an awesome heart rate monitor and they've developed a administered max heart rate test. You can get the instructions here!

Max Heart Rate Test for CYCLING

Like finding your max heart rate for running, finding your max heart rate for cycling is best done in the lab under the supervision of medical professionals. However, if you are planning on doing it yourself, there are some simple tests that will predict a fairly accurate max heart rate. Your cycling max heart rate will likely be 5 or more beats per minute lower than that of your running max heart rate.

OPTION 1 -The Get on Your Bike & Ride Into the Pain Cave Test

Yep, this one's simple!

1. Hop on a stationary bike (Spinner or road bike on a trainer).
2. Warm up for 10-15 minutes at an easy pace.
3. Pick up the intensity for the next 5-10 minutes. Be sure that you are using resistance and keeping your cadence between 80-95 rpms.
4. Add some resistance & burst for 20-30 seconds until you're completely warn out and begin to slow down.
5. Rest for 30-60 seconds and repeat 2-3 more times.
6. Note the highest heart rate you achieved during any of the bursts. This is your max heart rate.