Heart Rate Zone High Intensity Training

Heart Rate Zone High Intensity Training

When I cannot go out on my bike and ride, I will ride my stationary bike.  Using some ideas from Chris Carmichael’s book, “The Time-Crunched Cyclist,” I developed something that I could train with.

If you understand heart rate zones, you can design your exercises to increase your intensity while saving time, if you have a real life and are not a paid athlete.

Here are the commonly used heart rate zones:

 

For 5 minutes of work, here are the outputs of each zone:

 

So, for the effort in Zone 1 for 5 minutes, you can spend the same amount of time in Zone 5 and get 5 times the Exercise Benefit.

During the winter, I was doing the following Stress Set:

Now, it is time to step up the efforts and throw in some Zone 5 training, so I made this modification this past week:

I intend to do this three times per week with a one day rest between sets.  

Freddy Martini

Calculate Your Max Heart Rate

Just do it.

What is your age?

Okay, you are 30?

So, 220 minus 30 is what?  220-30 = 190

That is 190 beats per  minute.  Write it down.

It is that simple.  220 minus your age!  Now, go do a workout.

Max Heart Rate = 220 minus Age

How do you use this?

You did a workout and your heart rate monitor says your average heart rate was 130.  So, to get your percentage, if you are 30 years old you do 130/190 which equals 68 percent of your max heart rate.

It is that simple.

Yes, there are other ways of calculating your max heart rate, but for now, forget about them until you get the chance to do the advanced techniques.  Do not make excuses because this is just the simple formula.

Use this formula, get to work, and do not forget to record your results in a notebook to track your progress every session.

Freddy Martini