Hi Guys, Probably you know this one but sharing just in case some of you doesn't know yet.
Target Zones The next step is to set up your target zones. Some experts advocate as many as 5 Target Zones. For the sake of simplicity, we will talk about the three key zones: 60-70% Builds endurance, recommended for recovery 70-80% Good for tempo workouts 80+ Interval workouts and AT training
First use the formula: 220 minus your age (A)= estimated max hr (HRMx) HRMx minus MRHR= (C) Now find your personal target zones (C) X .60 = (D) D + MRHR = ( ) 60% limit number (C) X .70 = (E) E + MRHR = ( ) 70% limit number Example: George is 39 years old and his morning resting hr is 60. Best time and accurate to measure resting heart rate is in the morning before you get up from bed. Do three times and get the average.
220 minus 39 = 181 181 minus 60 = 121
121 X 0.60 = 73 then 73 + 60 = (133) 121 X 0.70 = 85 then 85 + 60 = (145) 121 X 0.80 = 97 then 97 + 60 = (157)
For George's Long Workouts his target zone is 133-145 For George’s interval workouts his target zone is 157+
when first setting up your interval and recovery times between intervals, paano ba i-set yun? assuming alam mo na max HR mo at ang purpose ng ibat-ibang zones target zones?
Gul, I didn't try to set the interval and recovery program yet. What I do is just using the heart rate monitor for training by following the Spinerval DVD. Since I know my 60% to 100% bpm. I based on that for my training. I will let you know when I will set the program.