Training for Cycling Time Trials

on line personalcoaching and training for Cycling Time Trials Training for Cycling Time Trials


8. Heart Rate Table - Create Your Own!

Once you have established your maximum and optimum heart rates,  (see Heart Rate Tests Page) create a table for yourself based on the following example. Spend some time ensuring you understand and remember your own heart rate in relation to the level numbers indicated. Draw up your table on card and protect it with a plastic transparent sleeve.

MAXIMUM AND OPTIMUM HEART RATE
Date: 1st July 2014

Percentage of Max

Beats per Minute

Level Number

100
95
92

170 (MHR)
161
156 (OHR}

5 - Lactate Tolerance/Power

92
90
85

156 (OHR}
153
145

4 - Racing Pace/Power

85
80

145
136

3 - Intensive Endurance

80
75

136
127

2 - Extensive Endurance

75
70

127
119

1 - Stamina

70
65
60
55
50

119
110
102
94
85

Recovery

SUMMARY OF TRAINING LEVELS:
LEVEL 1 Heart Rate 119 to 127  - Stamina
LEVEL 2 Heart Rate 127 to 136  - Extensive Endurance
LEVEL 3 Heart Rate 136 to 145  - Intensive Endurance
LEVEL 4 Heart Rate 145 to 156  - Intervals, Power and Race Pace
LEVEL 5 Heart Rate 156 to 161  - Intervals, Lactate Tolerance

© M Cooper      Terms and Conditions            
E-Mail contact:
enquiries@timetrialtraining.co.uk