Just click on the link below to download your FREE zones calculator.
Make a note of them, rght them on a piece of paper and tape them to your handlebars or turbo for the first few weeks until you are used to them.
I also suggest you download the Training Guide from the members tab above.
Enjoy your plan and enjoy your training:)
If you look at your daily workouts you’ll see that they are explained using different training zones. Simply work at the level of effort for the time given.
How do zones work?
You can complete your workouts on feel, with a heart rate monitor or with a power meter. You just need to decide which approach works best for you.
Either follow the instructions below or contact Julius Jennings firstname.lastname@example.org to book a test.
1. Your threshold heart rate or power zones can be set by completing a simple but hard test. You’ll need a flat road in a loop of 20-30minutes long or a turbo trainer.
2. Warm up easy for 20 minutes
3. It is important not to start too quickly, so for 5 minutes gradually increase your effort every 30 seconds until you can only mange short sentences.
4. Now start your heart rate monitor and hold that same effort for a further 20 minutes. Make a note of the average heart rate or power for ONLY those 20 minutes.
5. Once home work out your average heart rate or power for ONLY the 20 minute test. Multiply that 20 min average by 0.95. The number you get is your Threshold power or hear rate.
6. Once you have established your Threshold figure simply logon www. koolstofcoaching.com and use the Threshold Zones calculator on the top right of the Home Page to create your training zones. Make a note of these zones, tape them to your bars and if you can program them into your heart rate monitor and training peaks account.
Max Heart Rate (MHR) Training Zones
Heart rate is a measure of the strain your body is under and how hard it is working. The higher the heart rate the greater the strain. There are two methods to calculate your MHR
a. You can use the following formulae to predict your MHR without so much as getting out of bed. This
Men: 214 – (0.8 x age)
Women: 209 – (0.9 x age)
b. For a more exact MHR perform the following test using your heart rate monitor.
1. Ride easy for 15-30 minutes finishing up at the bottom of a long steady hill approx. 5-6 minutes long.
2. Ride up the hill at a nice brisk pace then coast down to the bottom
3. Climb the hill again. Start at the same brisk pace, but this time increase your effort every 30 seconds. When you reach the point where you can push no harder, stand on the pedals and sprint until you simply have to stop.
4. Coast to the bottom and repeat step 3 again. then ride home gently.
5. You’ll probably hit your MHR somewhere towards the end of your second effort.
6. Once you have established your MHR simply logon www. koolstofcoaching.com and use the Heart Rate Zones calculator on the top right of the Home Page to create your training zones.
7. Make a note of these zones, tape them to your bars and if you can program them into your heart rate monitor and training peaks account.