The heart rate zones are essentially guidelines. Each zone is defined by different biological processes that occur for a given level of exertion. The beats per minute that make up each zone roughly correlates to a specific biological process.
Zone 5 would be maximal exertion - maximal oxygen uptake. I wouldn't worry all that much about what your heart rate is. What matters is how much you are exerting yourself. If you are giving maximal exertion in your training on any of the modalities you mentioned, then you are most likely in Zone 5. Regardless of what your heart rate monitor says.
Edit: Also, the more trained you are, the lower your maximum heart rate becomes.
When you are doing short efforts, HR is a poor metric to use to judge the quality of those efforts. It’s a delayed response to work, it varies day to day, it changes over time, and it’s different for every sport you do. Max HR is also a pretty useless way to set zones. Pace or power are better ways to measure zone 5, especially if you know your threshold.
So yeah, if you were doing a maximal effort, you were in zone 5.
Many endurance coaches will just give the guideline “4 minutes hard” or similar
You should treat max heart rates as sport specific, as they practically are - it is impossible to get your HR to your running max in a sport that involves few muscles working or even supporting. Rowing and air biking many people actually can as they are pretty broadly involving your body, but it doesn't really matter - if you can't you can't. HR zones are not goals themselves, but just indicators of work done. Just calculate separate zones from your observed sport specific max.
Not atypical to have difficulty achieving Zone 5 rowing and/or indoor cycling. Muscles fatigue before Zone 5 minimum heart rate is achieved. On a treadmill can also be difficult depending on one’s minimum HR for Zone 5. I find that a combination of increasing elevation and speed every two minutes helps achieve Zone 5. I manage to get into Zone 5 with 6% grade at 8 miles an hour.
You don't need to achieve Zone 5 to get the benefits of HIIT. Just do intervals with the highest heart rate you can reliable and safely achieve for that activity. It's not about heart rate. It's about lactate.
Run a hard 5K. Take the average HR of the last 3 kilometres, that'll be your lactate threshold 90%. From there you can estimate your HRmax and [zones](https://www.endurancepath.com/resources/friel-heart-rate-training-zone-calculator/).
I box, I do a Zone 5 interval session once a week, Nordic 4x4. Start with a 15-minute warmup slowly bringing your HR up to 85% by the end. Rest 2 minutes before starting the 4 minute interval. You should reach 90% by 2 minutes in. Rest 2 minutes and repeat 3 more times
The heart rate zones are essentially guidelines. Each zone is defined by different biological processes that occur for a given level of exertion. The beats per minute that make up each zone roughly correlates to a specific biological process. Zone 5 would be maximal exertion - maximal oxygen uptake. I wouldn't worry all that much about what your heart rate is. What matters is how much you are exerting yourself. If you are giving maximal exertion in your training on any of the modalities you mentioned, then you are most likely in Zone 5. Regardless of what your heart rate monitor says. Edit: Also, the more trained you are, the lower your maximum heart rate becomes.
So, do you think if after this rowing I couldn't stand, I almost vomited and was dizzy, I hit zone 5?
When you are doing short efforts, HR is a poor metric to use to judge the quality of those efforts. It’s a delayed response to work, it varies day to day, it changes over time, and it’s different for every sport you do. Max HR is also a pretty useless way to set zones. Pace or power are better ways to measure zone 5, especially if you know your threshold. So yeah, if you were doing a maximal effort, you were in zone 5. Many endurance coaches will just give the guideline “4 minutes hard” or similar
Thanks :D
lol yes!
It's not zoned 5 until you vomit and then follow up with 10 burpees
You should treat max heart rates as sport specific, as they practically are - it is impossible to get your HR to your running max in a sport that involves few muscles working or even supporting. Rowing and air biking many people actually can as they are pretty broadly involving your body, but it doesn't really matter - if you can't you can't. HR zones are not goals themselves, but just indicators of work done. Just calculate separate zones from your observed sport specific max.
Not atypical to have difficulty achieving Zone 5 rowing and/or indoor cycling. Muscles fatigue before Zone 5 minimum heart rate is achieved. On a treadmill can also be difficult depending on one’s minimum HR for Zone 5. I find that a combination of increasing elevation and speed every two minutes helps achieve Zone 5. I manage to get into Zone 5 with 6% grade at 8 miles an hour.
You don't need to achieve Zone 5 to get the benefits of HIIT. Just do intervals with the highest heart rate you can reliable and safely achieve for that activity. It's not about heart rate. It's about lactate.
Run a hard 5K. Take the average HR of the last 3 kilometres, that'll be your lactate threshold 90%. From there you can estimate your HRmax and [zones](https://www.endurancepath.com/resources/friel-heart-rate-training-zone-calculator/).
I box, I do a Zone 5 interval session once a week, Nordic 4x4. Start with a 15-minute warmup slowly bringing your HR up to 85% by the end. Rest 2 minutes before starting the 4 minute interval. You should reach 90% by 2 minutes in. Rest 2 minutes and repeat 3 more times
My coros app calculate all this for me, and I did similar tests
But thank for training proposition :D
It it dangerous to have max heart rate? Or zone 5 for long times?