heart rate
89
Member
1668 days
krbrownabq posted 3 years ago.
Some good ideas:
Do 220-age to get your max HR. Then use the following zones for training:
5 (90-100% of MaxHR) very rarely and only for anaerobic threshold training when you'll have adequate rest prior to a race
4 (80-90% of MaxHR) use more frequently - really hard days, intervals, etc.
3 (70-80% of MaxHR) most of your training should fall in here, or just below it. Try to keep your long steady rides and swims in the lower part of this zone if possible
2 (60-70% of MaxHR) easy long steady distance, base training
1 (50-60% of MaxHR) recovery days
Hope that helps. Let me know if you have questions.
For more advanced HRmonitors, it can be helpful to program in the middle three zones. Keep all of your recovery below it, and a portion of AT training above them. Be really careful with the zone 5 stuff.
Kelli
42
Member
1385 days
rpatton posted 3 years ago.
Thanks for the quick reply. I am really looking forward to training with the monitor.
ryan
2334
Member
2427 days
Tribro posted 3 years ago.
quick follow up to Kelli. Not sure how old you are, but it sounded like you may have tested to get your Max, the 191 number? If so, use that as the Max to plug into the zones Kelli provided.
My max is 192 but 220 - age is 185. I also used that 180-age for the MAHR which puts me at 75% of Max, so right in the middle of the zone 3, perfect.
37
Member
1371 days
gohokiesgo94 posted 3 years ago.
What is the test for max hr...I've seen something that said do a good warm up followed by 5 hard minutes followed by 2 all out minutes, but what is the max hr? Is it the avg. hr during the 2 all out minutes, or am I completely off (just about this question, obviously the rest of me is completely off)? Thanks
Travis
2334
Member
2427 days
Tribro posted 3 years ago.
The max is actually just that, the Maximum number you get on your monitor while doing the all out test. Try doing the 2 minutes on a slight incline. But then take that highest number and plug into the equations.
I need some help training with my monitor. I need to know what are the best ways to train with it and at what rates. My maximum heart rate is 191. I was told to follow the 180 - (age) to get the rate I should be training on regular workout days. I am just trying to figure out how I should set my watch for training. Thanks for the help.