Iñigo San Millán training model

I’ve learned that it is more sensitive than I need. Upper 120bpm and lower 130bpm are the same thing. Technically mine is about 128bpm, but I’ve measured it as high as 133bpm.

If I have a sustained effort that falls (for example) around 110-118bpm, I pick up my pace unless I’m tired, in which case just above 110bpm is fine. If I have a sustained effort that falls in the upper 130s, I lower intensity. I consider 126-134bpm to be exactly the same thing.

Power at that HR, as well as power just lower and just a bit higher will improve with aerobic fitness. By tracking it at 125bpm, you are tracking it at 120bpm (or 130bpm, etc). 125bpm is as good a level as any other in that neighborhood.

I use it a lot.I also use the FatMaaxer app ( Android Project to find FatMax in real time with a Polar H10 | AndroidRepo )on Android to monitor it when I’m on the turbo in realtime. I’ve found that the power & heart rate values can vary quite considerably depending on what state I’m in. If this 0.75 thing is an accurate representation of where VT1 falls then I reckon that is a good thing. Bruce Rogers has written about this in his blog. Muscle Oxygen Training: To train hard or not, that's the question. I found that according to this method, when I’m fresh, my heart rate is at VT1 is higher (79% of HRmax) than I would have expected, as is, to a lesser extent, the power.

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@AJS914 Let me just say one more thing that may not be clear in my response. I don’t question the accuracy or the validity of the approach. Sure, Bruce Rogers needs some science-y folks to further validate what he’s published, but it’s good enough for “field testing”, IMO (and obviously more convenient than lactate). I saw good alignment with what I was seeing with other approaches suggested by my coach (lactate, breath, etc.). I simply don’t use it on a day-to-day basis.

Yes, I thought it was bang on with what I’ve always thought my aerobic threshold to be using the ISM talk test and Seiler’s % of HRmax estimate.

I don’t have an Android device but it appears to be doing the same thing as HRV Logger which I have been using on iOS with the Polar H10.

It does basically. The main difference is that it gives you a continuous reading rather than one every 2miutes

Exactly where I’m on it. I tend to ride a bit lower than where I think VT1 is on the flat. Let it creep up a bit on hills. Back off if I sense my breathing changing. If anything be conservative in where you ride at, if monitoring via HR.

Also if doing a longer ride. VT1 is considered a physiological turn point. So to stay around that turn point power will need to drop as time goes on. Listen to your body and breathing as well as look at the numbers on a ride.


how long do you train this way your base & do you feel improvements?

Hummmm, impressive man! :ok_hand:

At least I have this in common with young Mr. McNulty. The only problem is that’s 20bpm below my LTHR…

LT1 HR should stay pretty consistent, as a percentage of LTHR. Mine’s always been 30bpm below the second threshold. The problem is that the HR for both turnpoints has gone down a bit over 35 years.

its caused by fatigue, glycogen depletion or not enough function of the IIx fibers imo

age-related means door number three.

just like my max HR has declined, so have the HRs for VT1 and VT2

@RobertK As a guess, around 80% of LTHR?

bing bing bing

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apologies for the drift, but still HR-based

when I look back at old data from the 90s, my efficiency factor has not changed much at all – still around 2.25 w/HR. What’s changed is that my LTHR was 10 beats higher when I was 25 (30 years ago).

We do slow down with age…

Usually August through October as my main events of the year are complete by then. With nothing major till following Spring.

I find my ability to keep the same pace over many hours at or close to VT1 improves over that period. So call it my all day pace / stamina improves.

It’s not big leaps or anything like that. But suddenly at the end of the three months you look back and realise the improvement there has been. I keep notes on my rides which helps a lot with assessing this. Rather than thinking I’ve improved.

The top end suffers a bit as I’m not doing so much intensity. But the top end soon comes back once I reintroduce more intensity in November and gradually ramp it up towards early Spring events.