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Posts Tagged ‘The Heart Rate Monitor Book for Cyclists’

The day starts late when you don’t get out of  bed until 10am!   Quite strange for me to sleep that long but I guess I need it right now.  Of course a pre-breakfast workout was out of the question when beginning my day at that hour, so the bike ride was skipping in favor of a spin at the gym.  Generally I hate trading a ride for something indoors but it was cold and windy today so it didn’t bother me much.

I flipped through The Heart Rate Monitor Book for Cyclists to find a 30 minute workout (that’s all the time I had between tearing the house apart looking for wedding slideshow photos and driving north for a friend’s wedding).  The workout I came up with was specifically for a “recovery day” and working towards a healthier heart.  Everything was done in zone 3 or lower, which meant fat burning zone.  I am supposed to be able to gage how healthy my heart is by how quickly I can drop between zones after pushing my HR up.  I can increase way faster than I decrease but as I do more of these HR specific workouts, I’m finding it easier to stay within specific zones.  I had my iPhone shuffling on a world music playlist and I’ll post my tunes tomorrow.

30 minute Recovery Interval indoor spinning workout:

The point of this workout is to give the legs a rest while maintaining fitness and burning a few extra calories.  I maintained the same resistance on the wheel the entire time and increased or decreased intensity with speed.

0-3 minutes     warm up    HR zone 1

3-5 minutes     warm up to the bottom of zone 2

5-7 minutes      increase HR to middle of zone 2 (65 %)

7-27 minutes   increase HR to bottom of zone 3 for 2 minutes then drop back to steady bottom of zone 2 , repeat as many times as possible in 20 minutes

27-30 minutes  decrease HR to bottom of zone 1

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This is the second workout I’ve done in a week with my heart rate monitor.  I’m starting to get in the groove again and I just refigured my max heart rate and zones.  I used the MachineHead Zone Calculator and determined that I would be working at 120-152 beats per minute.    The idea for this particular workout came from The Heart Rate Monitor Book for Cyclists and my playlist was a rather uninspired mix put together for me by Genius on itunes.  My left knee was bugging me a bit so I concentrated on keeping my knees in and chose to work on elevating my heart rate using cadence not resistance.

The workout:

Criss-cross between zone 2 & 3

1. Warmup  zone 1-2    5 min

2. raise cadence to reach top of zone 3 (152 bpm)  3 min

3. lower cadence to reach bottom of zone 2 (120 bmp) 3 min

repeat steps 2 & 3  3 times

4. bring heart rate back down to zone 1

This workout looks simple on paper but it’s really difficult for me to get my heart rate up and down so quickly!

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