Interval training
Referring to this blog post
My Parameters
| Age | 47 | |
| MHR | 174 | Note 1 |
| Rest HR | 65 | |
| HRR | 109 | Note 2 |
My effort levels
(see Note 3)
| Intensity | BPM | Notes |
| 115% | 190 | Or 'full out' |
| 110% | 184 | Or 'full out' |
| 105% | 179 | Or 'full out' |
| 100% | 174 | Or 'full out' |
| 95% | 168 | |
| 90% | 163 |
| Week | Day | THR (%) | THR (bpm) |
| 1 | 1 | 90 | 163 |
| 1 | 2 | 95 | 168 |
| 1 | 3 | 90 | 163 |
| 2 | 1 | 100 | 174 |
| 2 | 2 | 90 | 163 |
| 2 | 3 | 105 | 179 |
| 3 | 1 | 90 | 163 |
| 3 | 2 | 110 | 184 |
| 3 | 3 | 90 | 163 |
| 4 | 1 | 90 | 163 |
| 4 | 2 | 110 | 184 |
| 4 | 3 | 90 | 163 |
| 5 | 1 | 110 | 184 |
| 5 | 2 | 90 | 163 |
| 5 | 3 | 115 | 190 |
| 6 | 1 | 90 | 163 |
| 6 | 2 | 115 | 190 |
| 6 | 3 | 90 | 163 |
See this graphically
Notes
- Based on HRmax = 205.8 − (0.685 * age) (reference)
- HRR = Heart Rate Reserve = MHR-Rest Heart Rate
- Based on Karvonen Method THR = ((HRmax − HRrest) × %Intensity) + HRrest
CategoryCVTraining
