Professional Documents
Culture Documents
Heartrate zones
Heartrate zones
In the past, 'accumulating kilometres' was the main thing for cyclists. Today, training is more varied, frequently
resulting in better race performance. The intensity of the various types of training is often referred to as recovery
training, easy endurance training, solid endurance, interval training, etc. Recovery training during which you cycle
60 km for two hours at an easy, constant pace is totally different than intensive interval training over the same
time and distance. One way to compare the intensities of various types of training is by measuring our heart rate
and power. Obviously, rapid or arduous training will often result in higher heart rates.
CALCULATION OF HEART RATE ZONES
WOMAN
Karvonen Formula
Calculating the difference between maximum heart rate and heart rate at rest
A more precise, well known calculation.
Target HR=[(HRmax - HRrest) x % effort of intensity] + HRrest
Heartrate zones
Heartrate zones
HEART RATE ZONES
Heart rate zone 1 - Recovery training (warming up/ cooling down)
The day after a hard workout/an intensive interval workout or the day after a race you need to recover from the hard
work (see super compensation). This is the ideal way for your body to recover.
Note: we do not gain strength during training but during recovery after training. We train in order to start the body's recovery
process. In other words, we must always have sufficient rest between the various training sessions and the races.
Heartrate zones
Heartrate zones
Explanation: the first two columns are self-evident. In the third column you can see the ratio between training and rest.
Column four shows the number of repetitions and the potential number of sets into which it could be divided. In the fifth
column you can see the maximum duration of your training. Finally, the last column shows the number of recovery days you
need before doing another intensive workout.
ANAEROBIC THRESHOLD
The anaerobic threshold (or anaerobe threshold) is defined as the intensity above which lactic acid starts to accumulate in the muscles and blood, since more lactic acid is produced than the body can remove. The anaerobic threshold
is the transition of the aerobic exertion (with oxygen) to the anaerobic exertion (with deficiency of oxygen). The later
that a cyclists reaches this threshold, the better his stamina. Exertions below the anaerobic threshold can be sustained easier for longer periods (at least 45 minutes). Exertions with an intensity above the anaerobic threshold are
much more difficult to sustain, since the accumulation of lactic acid causes an increase in the acidity in the blood
and muscles. This can cause a negative impact on your performance.
With a fitness test, you can measure where your anaerobic threshold lies. For (well) trained cyclists, your AT is
around 92 % of the maximum heart rate. For untrained cyclists, your AT is around 86% of maximum heart rate. In
most cases, you can achieve an AT of 92% through proper training. It is almost impossible to get it higher. Not only
the heart-rate is important, but also the power delivered at the anaerobic threshold. The more power you produce at
your anaerobic threshold, the faster you can cycle. This is expressed in power per kilogram of body weight.
Professional cyclists are usually above 6.5 watt/kg of body weight.
Discuss with your coach the best way to process the test data in your personal program. It is advisable to take a test
every six to eight weeks and compare the data with a previous test.