Heart rate monitor
is a great device which most of us use, the prices are quite low and the benefits of watching our heart rate can be very high. Does it tell us something or show just numbers of heart rate ? That’s a good question. I know a lot of people that have a heart rate monitor or power measurement but really do not use it.
Every person is different and everyone should know there capabilities. It can be done using a simple test that is very authoritative and popular namely, the time trial for 20 minutes. This will allow us to determine the Functional threshold Power (FTP) which is the most vital values in endurance sports. This value can largely be to train in contrast to VO2 max, which is largely dependent on our predispositions. Our average heart rate in 20 minutes time trial (or power decreases about 5 %) is roughly that of our FTP. Based on this threshold, we can determine our zone to determine trainings.
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Zone 1: Recovery < 68% FTHR < 55 % FTP
Zone 2: Endurance 69 – 83% FTHR 56 – 75 % FTP
Zone 3: Tempo 84 – 94% FTHR 76 – 90 FTP
Zone 4: Threshold 95 – 105% FTHR 91 – 105 FTP
Zone 5a: VO2 max > 106% FTHR 106 – 120 % FTP
Zone 5b: Anaerobic capacity N / A 121 – 150 % FTP
Zone 5c: Neuromuscular Power N / A N/A
It already is a very big clue about our body and the area in which they currently are. In the future, we examine closer each zone individually. I would recommend each person to take a TEST, to better understand your body and its possibilities. In the near future, I will describe how to perform such a test.