Friday, January 18, 2013

TIA's Iornman Heart Rate Zones



Like I mentioned before I am reading "beIronfit" wrote my Don Fink and will follow his program.
He does Heart Rate Zone Training and not mileage to save from injury. And sense I am constantly pushing myself to injury this is a great way to make sure I won't get injured. 

Here are my goals zones. 


TIA's Heart Rate Zones 
Running 
Zone 1 – 65-74%  BPM = 117 to 134 BPM When on the Bike: 
Zone 2 – 75-85% BPM = 135 to 153 BPM PU: pick ups (short burts 30 -60 sec 
Zone 3 – 86-89% BPM = 154 to 161 BPM not to raise to Z2
Zone 4 – 90-95% BPM = 162 to 171 BPM 100+RPM = Pedal high RPM
100% BPM = 180  Trans: Transition 

QC: Quick change
Cycling Z1-Z2= train with in the se zone based on feel 
Zone 1 – 111-127 BPM
Zone 2 – 128 to 146 BPM
Zone 3 – 147 to 153 BPM
Zone 4 – 154 to 164 BPM
*reducing the BPM by 5%
95% BPM = 171

Let's Get Healthy,
Coach TIA


Click link for :

TIA's Iornman Heart Rate Zones

1 comment:

  1. I am super duper proud of you for doing this. The training look intense but you will master it I know! :-)

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