Smarter Cardio

I am not going to lie; I prefer strength training over cardio.  But that is only because it looks better to the ladies!  However, cardio is obviously a very important part of motocross.  Your strength is going to only last so long before lactic acid runs through your lungs.  Getting your cardio up is a pretty tough thing to do and a lot of people don’t really look at it the way they should.  Most people think that you should just petal your brains out on a stationary bike for as long as you can.  If you have read any of my post, you know that is not the smart thing to do.

The best thing to do is to train in zones.  The basic training ranges can be divided up into 4 heart rate percentages.  The four zones are:

Recovery Zone – this is the heart rate percentage area where you warm up and cool down.  Normally you are about 60 to 70% of your max heart rate.

Aerobic Zone – this is the place where you do the longer, less stressful cardio sessions during the off season.  Working on this zone requires at least 30 minutes to get the benefits needed.  Your heart rate percentage is around 70 to 80%.

Anaerobic Zone – when you strength train or suddenly swap out in a whoop section, this zone comes into place.  Your heart is in the higher ranges of 80 to 90% of your max heart rate.  When you do interval sessions, this is the perfect zone to be in when you are on the more intense interval.

Anaerobic Threshold – any heart rate above the previous zone.  You don’t want to spend a lot of time in here at one time.  This is more of a peak zone.  However, coming to this zone pushes your aerobic endurance much faster than staying in the aerobic zone.

So how do you find these heart rate percentages?  By using the Karvonen formula of course!  It is a pretty simple form:

Target Heart Rate = ((max HR − resting HR) × %Intensity) + resting HR

HR = Heart Rate

Just plug and chug.  By using this equation, you can find where you need to be and for how long.  Don’t just limit this to cardio though; you can use this for circuit training and regular strength training days.  By using this, you not only train smarter, but you won’t have to kill yourself in the gym.  You train more efficiently and don’t run your body into the ground.


Tired of Being Tired?


Posted on Jan 18 2010, under Training | No Comments »

Post a Comment