![]() The goal of training is to improve your technique and aerobic fitness (that is to have a larger aerobic capacity more work at a lower HR).We suggest discussing your goals with knowledgeable seasoned triathletes who can give you accurate feedback.This is especially important during Base training blocks/periods. Otherwise, overtraining, loss of motivation injury, sub- maximum potential. This is to say that the majority of training is at Level 2. We suggests in order to train efficiently for longer races, athletes should focus on low level, high volume training in all three tri disciplines (swim, bike run).It is a slow incremental process that take time, commitment and accurate training. There are no shortcuts to improving your fitness level. We suggest athletes do an honest and personal assessment of current fitness level, available time to train, determine how committed you are prior to setting race goals.METHODOLOGY: athlete’s approach, emphasis, acceptance, studious, commitment Zone 5C All out-anaerobic, extreme physical effort for sub 1 minute efforts, sparingly used, greater than 92% Zone 5A Upper limit of any short distance workout Hard- Aerobic capacity, fatigue sets in soon, cannot talk, short intervals, 88%-92% Zone 4 Moderate hard, AT Anaerobic threshold, fatigue will set in, reserved for medium distance sets with moderate interval sets- 84%-88% Zone 3 Excellent anaerobic benefit Tempo sub threshold, can hold for a long time 75%-84% Zone 2 Maximum aerobic intensity Steady, no fatigue, conversational pace, could do this seemingly all day long 60%-75% Zone 1 Easy warm up/recovery, minimum intensity, less than 60% Here in lies a problem for those athletes who are looking to enter the endurance side of triathlons (X50, 70.3 and 140.6) However in endurance racing there are many times that your HR is not closely matching these effort levels. Equipment has inherent problems failing to work right when you need it it is important for the athlete to have self-awareness and understand (perceived effort as they relate to HR zones functional threshold testing. More common terminology is “Zone”, we associate these to “effort Level”. ![]() The HR percentages are based off of TPR or MAX? TPR may give a more accurate range. ![]()
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