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Heart Rate training Zones
The Energy Efficient or Recovery Zone (60% to 70%)
Training within this zone develops basic endurance and aerobic capacity.
The Aerobic Zone (70% to 80%)
Training within this zone develops the cardiovascular system which is the body’s ability to transport oxygen to, and carbon dioxide away from, the working muscles enabling them to be developed and improving aerobic capacity.
The Anaerobic Zone (80% to 90%)
Training within this zone will develop your anaerobic threshold. The amount of fat being utilized as the main source of energy is greatly reduced and glycogen stored in the muscles is used. One of the by-products of burning the glycogen is lactic acid. There is a point at which the body can no longer remove the lactic acid from the working muscles quickly enough; this is your anaerobic threshold. Through the correct training it is possible to increase your ability to deal with the lactic acid for a longer period of time increasing your anaerobic threshold.
The Red Line Zone (90% to 100%)
Training within this zone will only be possible for short periods of time. It effectively trains your fast twitch muscle fibres and helps develop speed.
To calculate a zone value, firstly determine your Resting Heart Rate (RHR) most easily done first thing in the morning before you get out of bed; take your pulse for 1 minute.
Resting Heart Rate =
Now calculate your Maximum Heart Rate (MHR) using the following formula: -
217 – (0.85 x Age) =
Finally calculate your Working Heart Rate (WHR) using the following example: -
Maximum Heart Rate – Resting Heart Rate = Working Heart Rate
The percentages are calculated on your working heart rate then add your resting heart rate to give you the final value.
Example: - MHR – RHR = WHR
91 + RHR = 91 + 45 = 136 bpm
Now calculate your heart rate for each of the above training zones and mark them in the inside front cover of your log book.
See Hydration for Athletes
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