If you look on basecamp on some of the videos that Patrick posted, he explains different methods that one can use to find them.
Here's what I'm using. Based on % of Heart Rate Reserve (i.e., HRR, google Karvonen method).
Zone 1 - 50 to 75%
Zone 2 - 75 to 80%
Zone 3 - 80 to 90%
Zone 4 - 90 to 100%
A 50% HRR basically means half-way from resting to max heart rate.
For example, if RHR=50 and MHR=180, then HRR=180-50=130.
Then 80% HRR -> 50 + 0.80*130 = 154.
You can break up Zone 4 into Race Pace (90 to 95%) and MAS (95 to 100%) if you like.
Sounds good, resting heart rate is easy, but do you have a workout suggestion on how to get my max heart rate?
(Thanks for the excel sheet by the way, I don't even have to do any math!)
Most approaches require a very hard work-out, progressing to maximum effort.
1) A good warm-up.
2) A progression, e.g., 2 min z2, 3 min at z3, 2 min z4, 1 min all-out.
Uphill is preferred (at least at the end).
An alternative on a treadmill is to gradually increase the grade/speed until failure. This is along the lines of a standard stress test. Start at a comfortable pace and then every 2 min increase by 0.5 mph.
It has to be a long enough session to allow the hr to get up. But not so long your muscles fatigue before you are done.
Sounds good, we'll see if I can squeeze that in this weekend sometime, but it might be waiting a few weeks until after all my papers and exams are done. It's pretty much crunch time from here on out.