Home > Training > My Training Levels

My Training Levels

Ideally, I would measure my heart rate in swimming, cycling and running – but I haven’t done this yet. Instead, I have calculated my HRmax from the formula 220 – age.

This equates to 220 – 35 (well, I’ll be 35 in May so probably closer to the mark!) which gives me 175 bpm.

Maximal heart rate % of HRmax Actual Figure
T1 65 114
T2 70 123
T3 75 131
T4 80 140
T5 85 149
T6 90 158
T7 95 166
T8 100 175
My heart rate zones as of April 2012
Tempo-level % of HRmax Type Description
T1 65 Very gentle Regeneration and long to very long sessions.
T2 70 Gentle Improves fat metabolism. Training between hard days.
T3 75 Relaxed Base, long sessions. Able to talk easily. Main zone for cardiovascular training.
T4 80 Quick For longer fartlek runs and tempo cycling.
T5 85 Fast Anaerobic threshold zone. Limit loads in first two months of preparation period.
T6 90 Hard Approaching race pace for 70.3 distance. Improving basic speed in training.
T7 95 Very hard Improvement in anaerobic zone, intervals only in short-term. Training for sprint and Olympic distance.
T8 100 Maximal Competition tempo for solo race – 3.1 mile run, 12.4 mile cycle or 550 yard run.
Guide to heart rate zones

I am able to set up training zone alarms on my Garmin Forerunner so that I am alerted each time my heart rate moves into a new zone, I am yet to do this but it will prove a useful tool to concentrate my effort.

Advertisements
  1. No comments yet.
  1. No trackbacks yet.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

%d bloggers like this: