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2-Month Introduction to Heart Rate Training
Day 025 - Interval training
Warm up. Increase intensity to 140 bpm, then recover to 120 bpm. Repeat for 30 minutes. Record the number of intervals you completed 
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Interval Fitness Testing
This is an interval training day but one that allows you to determine how fit you are based on the time it takes to complete an intra-recovery session. An intra-recovery session is by definition a way of doing intervals based on the recovery within one workout period. In this workout session, the intra-recovery period is a 20 bpm drop in heart rate. That is, how quickly can your heart recover by resting by 20 bpm before you begin the next hard effort period. The measurement is how many repeat 20 bpm recovery cycles can you complete in 30 minutes?
* Warm up. You can use almost any sport event for this assessment.
* Begin the workout by going at whatever pace you select until you reach a ceiling of 140 bpm. Then, slow by either completely stopping or with an active rest. Active rest means you continue at very low intensity. When you heart rate monitor reads 120 bpm you have recovered. That is the rest interval. Begin to exercise again increasing intensity until you cross over the140 bpm ceiling.
* In 30 minutes, how many intervals work/rest intervals can you complete? Enter this number in your training log. Do this test two times per month in the same sports activity. The number of intervals you can complete varies tremendously between sports disciplines. The fitter you are the more intra-recovery intervals you can complete.
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