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 talk
90-100% (5 km race pace)
Zone
5 – All out – Can’t talk – (100 M sprint race pace)Questions on HR:
-What can HR tell you about your physical fitness?
-Why do we need to know our training zones? How might this help our training?
-Which zone should you spend most of your training time in?
Superfit 11/12 Heart Rate Assignment
ReplyDeleteOlivier Pelt
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 = 83 bpm
2. Find your estimated max heart rate (220-age=EMHR) 203 bpm
3. Find heart rate reserve (HRR) = EMHR – MRHR 120 bpm
4. Find your measured max heart rate (MMHR) = HRR +MRHR 203
5. Target Heart Rate = [(EMHR – MRHR) x %Intensity] + MRHR (figure out these training zones below in space)
Zone 1: 60 - 84
Zone 2: 84 - 96
Zone 3: 96 - 108
Zone 4: 108 - 120
Zone 5: 120 - 203
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 talk 90-100% (5 km race pace)
Zone 5 – All out – Cannot talk – (100 M sprint race pace)
Questions on HR:
-What can HR tell you about your physical fitness?
My condition is not good. I am trying to get it to be better and always giving 100%. I also want to do this to feel better and feel more fit.
-Why do we need to know our training zones? How might this help our training?
So, I do not want to injure myself. This can happen when I push myself too hard. I get to know how to train.
-Which zone should you spend most of your training time in?
Cardio.
I did this last week but didn't know how to give it to you. This day marvin told me.