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Wisdom Wednesdays - The Art & Science of Exercise Part 2
Episode 183
Today I explore the art and science of cardiovascular training. The HR formulas that I mentioned are:
Males: 211 - (0.64*your age in years)
Females: 206 - (0.88*your age in years)
Zone 2 is performed between 60 and 70% of your max HR, whereas Zone 5 is at 90-100%. Note that it will take a bit of time to peak in your zone 5 intervals, but you should aim to get to ≥ 90% maxHR by the end of your interval.
The other option is a perceived exertion of 3-4 out of 10 for Zone 2 and 9-10 for Zone 5, or you can hold a conversation (slightly strained) in Zone 2, and Zone 5 is 'Don't bloody talk to me!'.
I mentioned various bits of equipment, but if you don't have any, just go out for 'Lamp post intervals'. Run between the first and second lamp post (or first and third - whatever takes close to around 30 sec), then walk for the next one or 2, then run, and repeat. Just notice how long it takes for you to get to a certain point in your circuit, so you can measure progress.
Catch ya next time.
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Published on 2 years, 8 months ago