Operation Manual

ENG-40
2
Training for competition
Measure your resting heart rate just after waking in the morning and your maxi-
mum heart rate (perhaps during competition). Then set your target zone accord-
ing to your goal:
A) For recovery, endurance training, and weight loss :
60% - 70% (aerobic exercise)
B) For quality endurance and tempo training :
70% - 80% (aerobic exercise)
C) For increasing TT and race ability, and VO2 max :
85% + (anaerobic exercise)
D) For anaerobic capacity and sprinting :
92.5% + (anaerobic exercise)
• Training level (%) = x 100
• Target heart rate = (Maximum heart rate - Resting heart rate) x
+ Resting heart rate
Resting heart rate
Your resting heart rate is usually the lowest recorded rate soon after waking up
in the morning.
Maximum heart rate
The following calculations are generally used: (220 - age) or (204 - 0.69 x age).
For more precise figure, consult a training specialist.
(Target heart rate) - (Resting heart rate)
(Maximum heart rate) - (Resting heart rate)
Training level (%)
100