October Superfit Schedule
October Superfit Schedule:
Superfit Assignment #1 - Heart Rate
Superfit 11/12 Heart Rate Assignment This assignment is to help you understand your training zones. 1. Find your measured resting heart rate: right when you wake up, before you start moving around. Take for one minute or sleep with heart rate monitor on. MRHR =______ 2. Find your estimated max heart rate (220-age=EMHR) ________ 3. Find heart rate reserve (HRR) = EMHR – MRHR ________ 4. Find your measured max heart reate (MMHR) = HRR +MRHR ______ 5. Target Heart Rate = [(EMHR – MRHR) x %Intensity] + MRHR (figure out these training zones below in space) 6. For training zone percentage/intensity multiply by .50 for 50%, .60 for 60% etc Zone 1 – Easy – 50-70 % of MHR –easy to talk (used for distance/recovery) Zone 2 – Medium Pace- 70-80% of MHR – can still talk (distance/technique) Zone 3 – Hard but not max, hard to talk– 80-90% MHR (long distance race pace) Zone 4 – Race Pace – very hard to
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