Total Heart Rate Training by Joe Friel

Author:Joe Friel
Language: eng
Format: epub
Publisher: Ulysses Press
Published: 2010-05-13T16:00:00+00:00

THE HEART OF THE MATTER

This chapter guided you through the details of designing a workout. You learned that a workout has three components—the warm-up, the mainset, and the cool-down. Heart rate may be used to guide intensity through each segment. Zone 1 is used in both the warm-up and the cool-down, which are essentially mirror images—heart rate rises in the warm-up and drops in the cool-down. The mainset—the heart of the workout—is made up either of a steady state or intervals, or both. You can use heart rate zones in many ways when doing steady-state and interval workouts. The higher the targeted zone, the more likely it is that you will use intervals, as it becomes increasingly difficult to maintain the effort for long enough periods of time to produce total fitness, especially when exercising in Zones 5a, 5b, and 5c.

Heart rate is also beneficial when preparing for a steady-state race. Race intensity may be determined for goal performance times, based on zones. Once the goal zone is decided, you can train at that intensity in getting ready for the race. Then, in the race, heart rate will prevent you from going too fast and will keep you on track for a successful event outcome.

Having read this chapter, you should now have a good grasp of how to use heart rate to govern the stress of workouts and races. The next chapter takes this one step farther by introducing a system of training that uses your heart rate monitor.

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