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Heart Rate Guidlines
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Saturday, October 27 2007 @ 12:22 PM PDT
Contributed by: kelly
Views:: 1,932
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Basic Guidlines for HR Training
Coach Jenny Surprise, CPT, CMT
(707) 799-8094 * jenny@tridivas.com
Complete Triathlon Training * Sports Massage
Dream, Believe,Achieve
The following information is on Heart rate training and how to properly utilize different energy systems and train appropriately. If you do not currently own a HR monitor, they are an invaluable training tool and one that can offer considerable help in your training and racing. This is basic information only. To further determine your individual guidlines and zones, you should seek to work with a coach.
Heart Rate Zones
Ģ LEVEL 1 - Maintenance Zone. Aerobic training (cruise speed/tempo)
Ģ LEVEL 2 - Developmental Zone. Aerobic training (anaerobic threshold)
Ģ LEVEL 3 - Overload Zone. Aerobic training (Vo2 - max oxygen consumption)
Ģ LEVEL 4 - Endurance Zone. Anaerobic training (lactate tolerance)
Ģ LEVEL 5 - Power Zone. Anaerobic training (race pace)
Ģ LEVEL 5+ Speed Zone. Anaerobic training (sprints on the track)
The majority of you will be in the first few zones. You should be in the 1st zone for the majority of your workouts, at about 80% of your MAX HR. For one or two workouts per week you should be at about 85%. You should not do more than one workout per week at near MAX HR, mainly because it is very strenuous on the body and hard to recover from more than one intense workout per week. These are meant as guidelines
Training Intensity Guide
Training Zone % of MAX Heart Rate
PERCEIVED EXERTION
(YOUR perceived effort level)
Level 1 60 - 70% of MAX İ EASY
Stroll in the parkĶcan yack all day
Level 2 70 75% of MAXİ MODERATE
Working but can talk with your buddy easily on a bike ride or run
Level 3 75-80% of MAX İ MODERATE / UPPER END AEROBIC
Short conversations possible but definitely working harder now
Level 4 80-85% of MAX İ MODERATELY HARD
Very, short sentences hard to talk
Level 5 85-90% of MAX İ HARD
Can utter one swear word
Level 5+ 90% + of MAX İ VERY HARD
Can hardly breath much less swear!
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