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shown
the best way to do this is not to establish
heart
rate numbers
based
upon age,
but rather
based upon
how you feel.
The following
chart will allow you to log your
heart rate numbers
based
upon
how you feel when
working
out. Simply
log the heart rate numbers
you find
when
you feel you are working
at each of the specific
intensities.
A. Zone
Description
Your Heart Rate
Approximate
Percentage
of
Maximum
Heart
Rate
1
Easy
Insert the heart
50%-65%
Warm-Up
rate you get when you
Cool-down
are working
in Zone 1
2
Challenging,
but
Insert the heart
65%-75%
comfortable
rate you get when you
Steady endurance
are working
in Zone 2
pace
3
Challenging
and
Insert the heart rate
75%-85%
uncomfortable
you get when you are
Race pace
working
in Zone 3
4
Breathless
Insert the heart rate
85%-95%
Not maximum,
you get when you are
but winded
working
in Zone 4
Can't keep the pace
for very long
As you get in better
shape,
the heart rate number
you obtain
for each zone
will get higher
and higher,
which
means
your
heart is able to handle
higher
intensities.
Or you may find that your
numbers
don't change,
but you are
able to stay in Zone 3 and Zone 4 longer
than you used to.
Don't
get too attached
to any specific
number
or target
heart rate. If you
train properly,
you will notice
numbers
that used to be difficult
have now
become
easier. You will also notice
that if you are sick or over-tired,
you may
find that numbers
that usually
feel fairly easy are one day much harder,
and
it is a good
sign to take a break.
If you notice that numbers
that are usually
very challenging
are one day fairly easy, then
it is a good
time
to push your-
self.
Listening to your body, and using your heart rate numbers (when available) will
enable you to keep track of your intensity and see your progress as you train.
37
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