A heart-rate monitor can be a helpful tool in training. Tracking your heart rate with. But heart-rate training does have its limitations.Here’s how.
Today, training is more varied, frequently resulting in better race performance. The intensity of the various types of training is often referred to as recovery training, easy endurance training, solid endurance, interval training, etc.
Recovery training during which you cycle 6. One way to compare the intensities of various types of training is by measuring our heart rate and power. Obviously, rapid or arduous training will often result in higher heart rates.
CALCULATION OF HEART RATE ZONES1. Formula of calculating maximum heart rate. A simple and fast calculation (but less accurate)MAN2. WOMAN 2. 30 minus age.
Karvonen Formula. Calculating the difference between maximum heart rate and heart rate at rest. A more precise, well known calculation. Target HR=. Therefore, if a man of 3.
HRmax: 2. 20 – 3. HRrest of 6. 5 wants to train at 7. Heart rate zones using the Anaerobic Threshold (AT)Most effective calculation.
Obviously, when used as the standard, AT heart rate zones are more precise. See table 2 Table 2 HEART RATE ZONESHeart rate zone 1 – Recovery training (warming up/ cooling down)The day after a hard workout/an intensive interval workout or the day after a race you need to recover from the hard work (see super compensation).
This is the ideal way for your body to recover.! Note: we do not gain strength during training but during recovery after training. We train in order to start the body's recovery process. In other words, we must always have sufficient rest between the various training sessions and the races. Heart rate zone 2 – Easy endurance training. These forms of stamina training could be seen as basic stamina.
Zone 3 Heart Rate Training Cycling Rides
Zone 3 Heart Rate Training Cycling Power
Speed is subordinated to the duration of the workout. This type of endurance training promotes the fat- burning process. They help increase basic stamina.
The Ideal Heart Rate for Ironman Triathlon Racing. Many people think the answer is high Zone 2 or Zone 3 but training and/or racing at that level. Etixx-Quick Step Pro Cycling Team; Astana Pro Team. Heart rate zone 1 – Recovery training. Heart rate zone 3 – Moderate endurance training. Heart Zones, Inc is a Heart Rate Training and Technology Company focused on. Cycling Training; Fitness & Weight. Zone 1 and Zone 2 Training. Heart rate training can be confusing due to the many different types of terminology used and the many opinions on how. This is what I call the “Conversation Zone.” Zone 3 gets a little.
You can repeat them three or four times a week. While training you will experience an increase in heart rate and speed. After recovery, this training will result in better performance potential (super compensation). Heart rate zone 4 – Intensive endurance training. Short but intensive endurance training in which you train just below the anaerobic threshold. The speed is appreciably greater, reducing the time that you can sustain the training. This training lasts a maximum of 9.
It is particularly good for improving one's sense of tempo and specific race conditions. This zone is suited for training in time blocks. Note: Untrained cyclists should be careful when doing solid endurance training, since the high speed requires a good basic physical condition. Example 1: You can do the endurance training in heart zone 2 with three blocks of five minutes in heart zone 4 (with a five- minute rest in between). Heart rate zone 5 – Extensive interval training.
This is the zone in which you reach your anaerobic threshold. Here, you can train in intervals between 5 and 1. This zone is suitable for training your sense of tempo and power. Example 2: 4 times 1. Heart rate zone 6 – Intensive interval training. These are intervals of less than 3 minutes, with a recovery time of 1: 3.
Example 3a: 1. 0 times 1 minute intensive training, with 3 minutes of active rest. Example 3b: 6 sprints with a maximum of 1. Explanation: the first two columns are self- evident. In the third column you can see the ratio between training and rest. Column four shows the number of repetitions and the potential number of sets into which it could be divided. In the fifth column you can see the maximum duration of your training.
Finally, the last column shows the number of recovery days you need before doing another intensive workout. ANAEROBIC THRESHOLDThe anaerobic threshold (or anaerobe threshold) is defined as the intensity above which lactic acid starts to accumulate in the muscles and blood, since more lactic acid is produced than the body can remove. The anaerobic threshold is the transition of the aerobic exertion (with oxygen) to the anaerobic exertion (with deficiency of oxygen). The later that a cyclists reaches this threshold, the better his stamina.
Exertions below the anaerobic threshold can be sustained easier for longer periods (at least 4. Exertions with an intensity above the anaerobic threshold are much more difficult to sustain, since the accumulation of lactic acid causes an increase in the acidity in the blood and muscles.
This can cause a negative impact on your performance. With a fitness test, you can measure where your anaerobic threshold lies. For (well) trained cyclists, your AT is around 9. For untrained cyclists, your AT is around 8. In most cases, you can achieve an AT of 9. It is almost impossible to get it higher. Not only the heart- rate is important, but also the power delivered at the anaerobic threshold.
The more power you produce at your anaerobic threshold, the faster you can cycle. This is expressed in power per kilogram of body weight. Professional cyclists are usually above 6. As with the heart rates in a table or zones, we can do the same with power.
The table below shows the ideal power to train in the various heart- rate zones. Note: If you wish to do easy endurance training, you should do so at 4. You can train at the anaerobic threshold at 1.
Discuss with your coach the best way to process the test data in your personal program. It is advisable to take a test every six to eight weeks and compare the data with a previous test.