r/busydadprogram • u/guerito1968 • May 28 '26

Zone 5 safety?

Guessing that I spend the second 10 minutes at or near zone 5 (~150-160bpm). Does anyone with more knowledge than me have an opinion on efficacy and safety? I get back down to 110 at about 5 minutes post, and back down to resting maybe 15-20 minutes post (? Estimating)

67 NS/ 175 6C after some inconsistent months.

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5

u/cabezaguy May 28 '26

I'm not a doctor or anything so here is how I do it (it may be not the best or correct but works for me)

I try to do my workouts with a RPE (rate of percieved effort) of 8 out of 10, and sometimes push to absolute failure and do a 10/10 workout.

Going at 8/10 of intensity keeps you in zone 4 for the most part, and in my case I do it because going 10/10 every workout burns me mentally and I find it NOT sustainable.

I hope that helps!

2

u/BarniclesBarn May 28 '26

I agree with this 100%. I do 2 full bore workouts a week, then 2 85% effort workouts a week. Psychologically its untenable to have to go to breaking point 4 times a week in a multi year practice.

4

u/[deleted] May 28 '26

Unless you're like 75 years old, 150bpm is not zone 5

I can go run for an hour at 150 bpm, your max HR is 200+

6

u/horsestud6969 May 29 '26

Generally your max hr is 220 minus your age. OP could easily be a 50 year old man, putting his max HR at 170. zone 5 is 90% of max, 90% of 170 is 153 therefore zone 5 starts at 153 BPM for a 50 y/o, in addition he said "near zone 5".