Monday, March 18, 2013

Olympic Triathlon



I use  "beIronfit" wrote by Don Fink. 
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 BPMWhen on the Bike: 
Zone 2 – 75-85% BPM = 135 to 153 BPMPU: pick ups (short burts 30 -60 sec 
Zone 3 – 86-89% BPM = 154 to 161 BPMnot to raise to Z2
Zone 4 – 90-95% BPM = 162 to 171 BPM100+RPM = Pedal high RPM
100% BPM = 180 TransTransition 

QCQuick change
CyclingZ1-Z2train 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


S= Swim days
B = Bike/Cycle or Spin das
R = Run days
Z= Zones
1 - 2 (the number be hind the Z) = Explains the zone in which I am training in.
hrs= hours for that sport
Totals = total number of hours done that week


Click link for :

TIA's Iornman Heart Rate Zones

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