Spring Forward

There is now less than 6 months to my attempt at an Iron distance triathlon.  When most people think about the first day of spring they think of flowers, bees and birds, I am thinking that I am running out of time to train before my epic event.  It is time to start ramping up the intensity of my workouts.  Most of my workouts lately have been zone 2 or 3.  This is perfect for base training and to build endurance, but now it time to kick it up.

For those of you not familiar with training zones here is an over simplified over view of heart rate training.  Training zones are based on percentage of your maximum heart rate which is different for everyone.  A rough estimate of your maximum heart rate is approximately 220 minus your age.  This formula makes my maximum 166.  But working with a heart rate monitor I know that I am capable of a maximum heart rate of 172. 

Zone 1 is 50 to 60 percent of the maximum heart rate.  Zone one builds a healthier heart, you do not burn a lot of calories, but the calories you burn come primarily from stored body fat.  Zone 2 is 60 to 70 percent of the maximum heart rate.  In zone 2 your breathing is still fairly easy and comfortable you can work out for a long period of time.  Zone 3 is the aerobic zone 70 to 80 percent of the maximum heart rate which builds cardiovascular efficiency and endurance.  Zone 4 is 80 to 90 percent of the max heart rate and is used to gain strength and speed.  Zone 5 is also called the red line zone 90 to 100 percent of the max heart rate, your breathing is so labored you feel your chest will burst.  Zone 5 is only for competitive athletes.

Starting now I will be mixing in many zones 4 and a few zone 5 workouts and will be increasing the amount of time of each work out.  Both of these things will increase the intensity of my work load.  I will be increasing my work load for three consecutive weeks then one easy workout week, I will repeat this until REV3 in September.  By then zone 4 and I should be best friends.

The book I used to learn how to train with a heart rate monitor is The Heart Rate Monitor Book for Cyclists by Sally Edwards and Sally Reed.

My heart rate monitor

the SUUNTO T3D wrist top computer, it is also my watch