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» Advanced Mountain Bike Training Program
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Day 002 - Field Performance Test

The average HR from the second FPT effort will be used as your personal LTHR. Calculate your training HR for Zones 1-5 using the following formulas.
Zone1, 65-76% of LT
Zone2, 76-88% of LT
Zone3, 88-100% of LT
Zone4, 100-107% of LT
Zone5, 107% of LT to MAX        Training via ActiveMail

Today is your first FPT. The test will help you determine your LTHR. You will use the results of the test to establish HR intensities for your training. The FPT consists of two, 8 minute, time trials with a 10-minute rest between. Use a mostly flat section of road. You can also use a stationary trainer. During each effort you will measure and record your Max/Avg HR, Max/Avg speed, total distance covered and the elapsed time. Use whatever gearing you choose at any time during the test. Go as hard as possible for the whole 8 minutes but not so hard that you blow up. The harder and more consistent the effort the more accurate your results will be. At the end of the test, cool down for at least 30 minutes in an easy gear. Based on historical data the average HR from the second effort will be very close to your personal LTHR. You will use your LTHR to calculate your HR Zone intensity for different types of training. After each field test you will make adjustments to your HR Zones based on the changes in your fitness measured during each test. Good luck and GO HARD.

Record all prescribed test data and calculate your training HR for Zones 1-5 using the following formulas.
Zone1 = 65-76% of LTHR (Recovery/Aerobic)
Zone2 = 76-88% of LTHR (Endurance Aerobic)
Zone3 = 88-100% of LTHR (Lactate Threshold/Tempo)
Zone4 = 100-107% of LTHR (Vo2/Anaerobic)
Zone5 = 107% of LTHR + (Maximal Efforts)