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