Timo
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Re:GPS, heart monitors and skating - 00:28 05 Apr 06
This is some heart rate info that we used for american football. Here is a copy of my post covering heart rate stuff:
Cardio-vascular exercises are the best for this; so that means getting your heart rate up into one of two zones:
Training Zones
There are two training zones that we will be concerned with. The start up or recovery training zone and the improved fitness or higher caloric expenditure zone.
When you know your training zones, you can increase or decrease your workload accordingly. For example, if your recovery training zone is 80 to 100 beats per minute, and your actual heart rate is 120, you should decrease your intensity. And if your improved fitness zone is 140 to 170 beats per minute, and your heart rate monitor shows that you are running at 190 beats per minute, once again you should slow down.
Maximum Heart Rate (MHR) : 220-age
1. The start-up or recovery training zone is 50-70% of MHR
Determine zone by using this formula:
____(MHR) x .50 = _____Low end figure
____(MHR) x .70 = _____High end figure
Example for a 18 year old with a MHR of 202
202 x .50 = 101
202 x .70 = 141.1
So, this person’s start-up or recovery training zone is 101-141.1 beats per minute. They should allow their heart rate to drop to this level during the warm up, between intervals, and during the cool down. If her heart rate is higher than 141 beats per minute, they should slow down.
2. The working zone or higher caloric expenditure zone is 70-90% of MHR
Determine zone by using this formula:
____(MHR) x .70 = _____Low end figure
____(MHR) x .90 = _____High end figure
Example for a 18 year old with a MHR of 202
202 x .70 = 141.1
202 x .90 = 181.8
So, this person’s working zone or higher caloric expenditure zone is 141.1-181.8 beats per minute. This is what will give you the stamina too.
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