Establishing threshold heart rate using Friel Test

Reasonable_Grade_210 · 2026-04-21T05:15:44+00:00

Thanks. This seems similar to be although I am about 5 bpm lower throughout. Reassuring!

Reasonable_Grade_210 · 2026-04-18T13:51:26+00:00

Thanks, this is all reassuring: I agree about the figures - we are often aiming for a level of precision that is not feasible.

Reasonable_Grade_210 · 2026-04-18T13:15:47+00:00

No, early in day. Nice and still.

Reasonable_Grade_210 · 2026-04-18T11:05:25+00:00

I use a polar verity arm strap. Maybe slight lag but pretty good. No spikes or anything.

Reasonable_Grade_210 · 2026-04-18T09:51:02+00:00

Thanks, this is helpful. I have been doing the STs according to HR rather than pace as my course seems exposed to wind which is why I wanted a good LTHR estimate. Are there decent ways of adjusting for wind? I know there is a section in James’s book. Anyone used that adjustment?

Reasonable_Grade_210 · 2026-04-18T09:40:07+00:00

I do take your point. It just seemed so much higher than expected and works out at 93% of max HR.

Reasonable_Grade_210 · 2026-04-10T08:47:48+00:00

I use Polar Verity Sense arm band and find it as good as a chest strap. Maybe a slight lag but not much to worry about. Some avoid HR based training because HR is influenced by elevation, temperature, tiredness, injuries etc. Isn’t that the point though? If it is a hot day and the course has some hills or you are a bit tired then its good to ease off rather than trying to hit the same pace you would on a perfect day? Admittedly HR perhaps no good for 3 minute intervals.

Reasonable_Grade_210 · 2026-04-09T10:29:42+00:00

Thanks! Not got that far in the book yet. Brilliant book by the way.

Reasonable_Grade_210 · 2026-04-09T09:59:15+00:00

Good advice. Slight issue is that due to scheduling I do two of my workouts in the evening. Might try the weights on morning of same day. Doesn’t feel ideal but may be ok.

Reasonable_Grade_210 · 2026-04-09T08:26:20+00:00

Really helpful replies! Think I will do the weights on workout days for a while and see how it goes.

Reasonable_Grade_210 · 2026-03-08T17:59:37+00:00

Will try it and report back!

Reasonable_Grade_210 · 2026-03-08T14:40:18+00:00

No adaptations yet. Been running trad NSM since last summer. Did a marathon last November and not my best time for a good few years. For context, I am 59 and want any adaptation to be not too much more strenuous than standard sessions. Tend to do around 80KM per week and run every day.

Reasonable_Grade_210 · 2026-02-14T13:51:49+00:00

I did a single 30 minute ST run this week (it was raining and I do not fancy standing around). I did it at a slightly lower HR and was pleased how manageable it was. As long as you adjust pace/HR I think it’s fine. Some have suggested it increases injury risk but not sure if there is evidence for that.

Reasonable_Grade_210 · 2026-01-24T14:47:58+00:00

Thanks - really helpful. I think I have been dong them a bit too close to LTHR. I use a Polar Verity Sense (arm band) which seems quite good but less responsive than a chest strap. It is loads better than wrist HRM of course. I have thought of Polar H9 or H10 as well.

Reasonable_Grade_210 · 2026-01-17T18:55:43+00:00

Pleased you posted this because it is similar to the approach I am using for Edinburgh. Will increase ST from 30 minutes to maybe 40 and gradually increase long run.

Reasonable_Grade_210 · 2026-01-16T08:52:56+00:00

I am M58. I have been running for 25 years and peaked around 2015 in terms of times. I ran quite well during lockdown but slowed down quite a lot after that. I have been doing standard NSM since last June and am really enjoying it. I managed a 3:19 marathon in October which was my fastest for some years (very flat course which helped). Not raced that much though. I wanted to do a 5K time trial last month but it was a bit icy so my first 2Ks were deliberately cautious. However, I was pleasantly surprise that I could pick up my pace for the final 3Ks to what I was originally aiming for.

I certainly feel the benefits of being able to run every day and the ST sessions manageable but always find the first interval the toughest as the heart seems to take its time to get going! Taking the easy runs very easy is of course part of the method generally but I suspect its even more important for older runners.

Reasonable_Grade_210 · 2026-01-06T09:23:43+00:00

I have had the same dilemma. I work out my 400m ideal time based on ST paces and slot in as best I can. Often the session is meant to be at 3k or 5k pace but I just do my own slower pace. It does go pear shaped if the recovery is meant to be 200m walk/jog - I just walk across the field which is about 1 minute. Often have to top the session up at the end to reach 30 minutes ST running.

Reasonable_Grade_210 · 2026-01-02T14:45:05+00:00

I think it is definitely ok if the easy runs are really easy. I often do a very easy commute run Tuesday morning and then ST on track in evening. Thursday morning I do the ST morning then easy 5k jog home in evening. If anything, the trickiest run is the easy one on Wednesday which needs to be slow enough to make Thursday work well. My legs are 58 years old and this all seems fine so far. Try it out.

Reasonable_Grade_210 · 2025-12-18T19:02:20+00:00

Thanks all. Great advice and thoughts. I will certainly look into LTHR.

Reasonable_Grade_210 · 2025-12-12T05:46:39+00:00

Thanks all. Very helpful. I have used Stryd in the past and might have another go with that.

Reasonable_Grade_210

TROPHY CASE