Heart Rate Zone:
HR should be between 55%-65% of MAX HR. It
is a very comfortable pace. It will be used to recover from hard workouts (Zone 4-5) and as warm ups.
Lower Aerobic Workouts:
HR should be between 65%-72% of MAX HR. This
pace will be used for the majority of your bike workouts during swimming season. You are building your
aerobic capacity in Zone 2.
Upper Aerobic Workouts:
HR should be between 73%-80% of Max HR. This
pace is used to build your aerobic capacity as well as increase you strength more so than in Zone 2.
Zone #4 Aerobic
No Zone (Uptempos):
HR should be between 81%-85% of MAX HR. This
pace is the No Zone because you are breaking your body down with out seeing the maximum benefit. For now
stay out of the No Zone except for Uptempo workouts.
164 - 190 178 - 199
HR should be between 85%-95% of MAX HR. This
pace is for interval workouts, the last part of up-tempos, and VO2 Max Workouts. You will only see this
zone once a week to once every 10 days (May-be twice a week later on but not for a while).
Spend short intervals in this zone 30 seconds
– 2:00 minutes (use full recovery time.