2 (two) questions. 1. I had a 20 min treadmill and my watch told me this. What does it mean and is it good? 2.

2 (two) questions

1. I had a 20 min treadmill and my watch told me this. What does it mean and is it good?

2. It's 20 min roon 3-4x a week enough for legs?

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  1. 1 month ago
    Anonymous

    They're hr zones 5 is 90-100% of max safe hr idk how they define the other ones. Basically you could have killed yourself if there was anything to go wrong. Although maybe the watch gives a cowardly estimate. As far as good or bad goes there's other milestones to consider right now you're just some guy with a gay watch.

    • 1 month ago
      Anonymous

      Well here's the full breakdown. I'm 38 82kg 181cm straight white male

      I ran 4k at speed 12.5 (assuming 12.5km ph) (Ireland so everything metric)

      • 1 month ago
        Anonymous

        Depends how you're feeling. If you cool down pretty easily after this then it's fine.
        It's probably fine. Can't you just listen to what your body tells you?

    • 1 month ago
      Anonymous

      https://i.imgur.com/5c3wiWD.jpeg

      2 (two) questions

      1. I had a 20 min treadmill and my watch told me this. What does it mean and is it good?

      2. It's 20 min roon 3-4x a week enough for legs?

      https://i.imgur.com/q2lkQix.jpeg

      Well here's the full breakdown. I'm 38 82kg 181cm straight white male

      I ran 4k at speed 12.5 (assuming 12.5km ph) (Ireland so everything metric)

      Yes, it's meaningless because your max hr may be as much as 20-30 bpm higher than the default value (220-age).

      Pic related what doing a 4x4 interval session looks like.

  2. 1 month ago
    Anonymous

    Your max is probably set lower than it actually is in the watch. 15 min in zone 5 is extreme, if not impossible.

    • 1 month ago
      Anonymous

      Well it didn't feel good but i just thought rooning was meant to be horrible

    • 1 month ago
      Anonymous

      1. Have you calibrated your HR zones to your fitness level yet?
      2. Interval training will kick your HR up, but you generally don't want to redline for extended periods of time. Go slower to build a base and mix in intervals

      It's probably your shit smartwatch giving wrong estimates

      Cope and seethe, garmin and iwatch are some of the best cardiovascular tools created.
      >Muh chinese data harvest
      They have it already dunning-kun. If you are so afraid you for damn sure shouldn’t be on the honeypot known as IST.

      It's s4 classic, and using Samsung health if that matters. What should my max be?

      Depends how you're feeling. If you cool down pretty easily after this then it's fine.
      It's probably fine. Can't you just listen to what your body tells you?

      Yeah cooled down easy enough

      • 1 month ago
        Anonymous

        You could do high intensity efforts to find your max, but watch monitors aren't the best, and some are terrible. If it will accept a chest strap signal that's your best option. Then get warmed up for 15 minutes and run up a steep hill until you basically collapse. There's your max.

        • 1 month ago
          Anonymous

          If you get chest strap use HR for zones; but be aware of the downsides of HR, it is affected by stimulants, hydration levels, and temperature.

          • 1 month ago
            Anonymous

            https://i.imgur.com/3s4xmAK.png

            [...]
            [...]
            Yes, it's meaningless because your max hr may be as much as 20-30 bpm higher than the default value (220-age).

            Pic related what doing a 4x4 interval session looks like.

            Will this take a chest strap? I'll buy one on Amazon if it does. It's a "gym gear elite t-97"

  3. 1 month ago
    Anonymous

    1. Have you calibrated your HR zones to your fitness level yet?
    2. Interval training will kick your HR up, but you generally don't want to redline for extended periods of time. Go slower to build a base and mix in intervals

    • 1 month ago
      Anonymous

      All online calculations are saying that's the correct range for me. Is 15 minutes too long in that zone 3x a week? Do i need to run slower? I was hoping to keep my rooning down to 20 min

      • 1 month ago
        Anonymous

        Online calcs are bogus.
        To figure your max HR you need to test it.

        • 1 month ago
          Anonymous

          Also, 168-186 is a large range. Sustaining 170 when your max HR is 186 is high, but still only 91% max. Hard to sustain for 15 minutes but not like sustaining 180+ for the same amount of time. The run shows an average of 166 which is definitely not a 95%+ VO2 max effort for the whole time.

          Nah, I use one myself. I do a lot of running, cycling and swimming and sometimes they are totally off. Especially in swimming. I'm quite experienced though and know when it happens. My watch will give something like 220 when it's closer to 140 at the time

          Nah, I use one myself. I do a lot of running, cycling and swimming and sometimes they are totally off. Especially in swimming. I'm quite experienced though and know when it happens. My watch will give something like 220 when it's closer to 140 at the time

          1) Run time trial. Treadmill is OK if you will only train treadmill. Otherwise run a time trial outside.
          2)Plug your time/distance into a run calculator. I like vdoto2.
          3)Use the pace zones from the calculator. If you only train 3 days a week, do 2 at easy pace, and 1 day of intervals at or near threshold pace.

          If you get chest strap use HR for zones; but be aware of the downsides of HR, it is affected by stimulants, hydration levels, and temperature.

          This is all great info, but I'm not looking to get autistic about running. I just want to ruin 20 min on a treadmill 3-4 times a week for extra cardio gains for bjj. What's the best range for that? My current pace (from op) is essentially a 25min 5k (4k in 20 min)
          I was planning on going up 0.1 each session until i could do a 20min 5k (level 15) but if you think I'm going to die doing this then i won't

          • 1 month ago
            Anonymous

            tbh if you get enough live rounds without excessive rest doing BJJ it can act as your intervals. Better too since the work is actually specific to BJJ. Just jog on the treadmill at a pace you could breath through your nose or maintain a conversation at. Maybe try to push the duration up to ~35mins, that's where the real cardio gains show up.

            • 1 month ago
              Anonymous

              Yes a get a full hours rolling twice a week and then a few good rounds on a Saturday. I'll slow down some then but i really don't want to be running over half an hour

          • 1 month ago
            Anonymous

            I understand, but there are a lot of anons saying it's crazy that you are running 15 minutes at max heartrate. I'm pointing out that you aren't actually doing that, your average is only barely in the most intense zone.

  4. 1 month ago
    Anonymous

    It's probably your shit smartwatch giving wrong estimates

    • 1 month ago
      Anonymous

      Cope and seethe, garmin and iwatch are some of the best cardiovascular tools created.
      >Muh chinese data harvest
      They have it already dunning-kun. If you are so afraid you for damn sure shouldn’t be on the honeypot known as IST.

      • 1 month ago
        Anonymous

        Nah, I use one myself. I do a lot of running, cycling and swimming and sometimes they are totally off. Especially in swimming. I'm quite experienced though and know when it happens. My watch will give something like 220 when it's closer to 140 at the time

  5. 1 month ago
    Anonymous

    Watch makes it pretty clear, no? 5 is bad. 1 isn’t enough. 2 is good for fat burn, 3 is good for the heart and lungs. 4 is for HIIT and only meant to be in there sparingly then you are supposed to drop effort down to 1 or 2 to recover before going for another sprint at 4 again. Zone 5 is flirting with death.
    >Running isn’t supposed to be fun or easy
    I wish you would have found zone 6

  6. 1 month ago
    Anonymous

    Also, 168-186 is a large range. Sustaining 170 when your max HR is 186 is high, but still only 91% max. Hard to sustain for 15 minutes but not like sustaining 180+ for the same amount of time. The run shows an average of 166 which is definitely not a 95%+ VO2 max effort for the whole time.

  7. 1 month ago
    Anonymous

    1) Run time trial. Treadmill is OK if you will only train treadmill. Otherwise run a time trial outside.
    2)Plug your time/distance into a run calculator. I like vdoto2.
    3)Use the pace zones from the calculator. If you only train 3 days a week, do 2 at easy pace, and 1 day of intervals at or near threshold pace.

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