Low HR, high PE on trainer

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I seem to have a common problem - I cannot get my HR high enough to be in zones 5A-5C (according to Friel's book) during a ride on my trainer.


I have carefully mapped out a training plan for the winter and spring, and the plan depends on being able to stay in zones 4-5C. No matter how hard I push my max HR during the workout is only about 80-90% of LT (in particular I am doing 2 minute max efforts with 1 minute rest).

This is a bit frustraing because I would really like to be able to measure power at or slightly above LTHR during the winter and spring.

Did/does anyone else have this problem and was/is able to overcome it? My fear is that my training plan for the year will get waylayed because I cannot get my HR to LT or above.

Thoughts, suggestions?.......

I seem to have a common problem - I cannot get my HR high enough to be in zones 5A-5C (according to Friel's book) during a ride on my trainer.


I have carefully mapped out a training plan for the winter and spring, and the plan depends on being able to stay in zones 4-5C. No matter how hard I push my max HR during the workout is only about 80-90% of LT (in particular I am doing 2 minute max efforts with 1 minute rest).

This is a bit frustraing because I would really like to be able to measure power at or slightly above LTHR during the winter and spring.

Did/does anyone else have this problem and was/is able to overcome it? My fear is that my training plan for the year will get waylayed because I cannot get my HR to LT or above.

Thoughts, suggestions?.......
How many 2 minute efforts are you doing? How rested are you at the time of the workout? Do you have a powermeter and how did you establish your heartrate zones?

In 2 minutes, you will not reach your HR zone. Your power, however, may be in that zone.

I am doing 7 2 minute reps with one minute rest between. I start the workout well rested and do a 10 minute warm-up. I also add 3 2 minute intervals (30 sec steady state, 30 second max power - X2) with 2 minutes rest between. I finish up with 5 1 minute max power 30 seconds rest intervals.


My LTHR has never been officially tested (i.e. in a lab), however, I have tested with the widely circulated methods (ramp test). I know this does not provide a value that is 100% accurate, but it seems close enough to base a training plan on. Maybe that is a bad assumption though.

I also agree that 2 minutes is not enough to elavate my HR to LT, however, I was thinking that I should be able to by the 3rd or 4th interval.

Thanks for the replies.

Not sure, i have no problem getting my HR up on the trainer, actually i find it to be a few beats higher on the trainer for the same power. The only things i can come up with for this are: 1)power is much more constant on the trainer than on the road, so 300 watts on the trainer is a steady 300 watts, whereas on the road it's varying more, and the #2 reason is i get warmer on the trainer, even with windows open and fans blowing on me i feel like i am close to overheating when doing long intervals. A powermeter would be good for you to figure out if you are working hard enough on the trainer, some people have a tough time motivating themselves to work really hard on a trainer. I on the other hand find i'm willing to go harder, i don't have to worry about traffic, or keeping the bike upright or anything like that. Only times i've puked while on a bike were when it was on the trainer.

I am doing 7 2 minute reps with one minute rest between. I start the workout well rested and do a 10 minute warm-up. I also add 3 2 minute intervals (30 sec steady state, 30 second max power - X2) with 2 minutes rest between. I finish up with 5 1 minute max power 30 seconds rest intervals.


My LTHR has never been officially tested (i.e. in a lab), however, I have tested with the widely circulated methods (ramp test). I know this does not provide a value that is 100% accurate, but it seems close enough to base a training plan on. Maybe that is a bad assumption though.

I also agree that 2 minutes is not enough to elavate my HR to LT, however, I was thinking that I should be able to by the 3rd or 4th interval.

Thanks for the replies.
T,
Normally, 2 minutes would not raise my heartrate too high, but after doing 6 or 7 intervals with 1 minute rest, I would be up above my LTHR. If you really are 10-20% BELOW your LTHR in the latter intervals, I think you may have the wrong # for your LTHR and need to relook at how you figured it. Training with power makes it a lot easier as you know if your at your FTP immediately on starting the interval.
S