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My Training Levels

March 27, 2012 Leave a comment

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.