Training with more efficiency

Invest in a heart rate monitor and you will reap the benefits come race time.What’s up guys?  I took the weekend off and I’m ready for the week.  Sorry the articles have a bit lack luster, but school was bogging me down a bit.  Today I was really thinking about heart rates.  I have never really thought about using your heart rate to train until I did that “simulation” training article last week.  I thought I would take it a bit further and break down the process to finding your prime moto zone for your heart.

One of my first articles was the basics of interval training and how to find your heart rate zones.  The same Karvonen Formula still applies to this subject.  The formula goes like this:

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

Let’s take for example a 20 yr. old who has a resting heart rate of 60 bpm (beats per minute).  To find you maximum HR (heart rate), simple take 220 minus your age.  So, the 20 yr old’s max HR would be:

220 – 20 = 200

Plug this into the formula and you get your zones.  For the intensity you need, use decimals (example: 60% = .6).

Now that you have your HR zones, you can begin to set up your workouts accordingly.  If you know your average HR during you motos, you can train in this zone as long as your normal race is, or even longer.  This puts your cardio system and body in that range of intensity.

A good way to switch things up is to do a day of circuit training in that zone, take short rest, then do the circuit one or two more times.  Then the next day, do some interval cardio.  You could have higher than moto HR range intervals and recover with lower than moto HR range.  This gives you an opportunity to train way more efficiently than just spinning on a stationary bike for an hour.  You stress your body in a very similar way to riding and this results in a stronger and healthier racer.


Posted on Nov 09 2009, under Training | No Comments »

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