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Zone Training and Pulse Reading

If you choose to do some zone training with a heart rate monitor you need to know the following concepts:  

  • BPM: Beats per minute. This is the number of times your heart pumps (pulse beats) in a minute.
  • MP: Max pulse. The maximum pulse you can push yourself to achieve. Age affects your max pulse. For this reason young people have a very high max pulse and older people typically have a lower max pulse. This is important knowledge when it comes to which zone you should do your training.
  • LT: Lactate Threshold. BPM (Beats per minute) you can keep up for an hour without getting lactic acid in your muscles
  • Aerobic: Your aerobic training zone is the area you most often work in during competitions, which are not time trials.
  • Lactic acid: is a muscle situation, which arises when you do far more than your muscles can handle. Overload over a longer period and lactic acid builds up which reduces the muscles ability to work.

Zone Training is a matter of finding out your Max Pulse and your Resting Pulse. We got a Heart Rate Zone Calculator where you can input your age, RHR and MHR and the calculator will do the work for you. Link: Training Zone Calculaor

Reading your max pulse:

As a point of departure you ought to find your max pulse via the sports you wish to use it within. If you do your training a bike, then you ought to ride to find your max pulse. If you e.g. run to find your max pulse, it could be different than if you find it by riding a bike, and then your entire foundation for training in pulse zones will be useless. It is scientifically proven!

You should get on a home trainer or exercise bike, so you achieve evenly distributed pedaling and do not have hills, wind or other interrupting elements.

Use a fixed heavy / medium gear. Have a good warm up session for approx.10 minutes, so the muscles are warm all the way through. Following this procedure, increase your pedal rotation for every passing minute until you cannot go any faster (you must not change gears!). When you feel the utmost pressure you should sprint! Yes, you should sprint for 15 seconds and then you have found your max pulse. Remember to check your heart rate monitor. Most heart rate monitors register the max pulse. Check this facility on your particular heart rate monitor before you begin.

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