In week #4 of this training program, you determined how fit you were and put yourself on one of the five branches of the training tree. This decision was reached based on your current level of fitness.
Your assignment today is to divide up your weekly training time (calculated last week) into the different heart zones.
For most beginners, starting on the base branch is best, allowing you to progress gradually. For those with higher fitness level or training background, you should be starting at whatever level you believe to be the most appropriate for your current fitness level.
Allocate your training time in each zone based on the training tree branch as follows:
1. BASE BRANCH:
Zone 1 = 30% of your training time (t.t.)
Zone 2 = 70% of t.t.
2. ENDURANCE BRANCH:
Zone 1 = 10% of t.t.
Zone 2 = 40% of t.t.
Zone 3 = 50% of t.t.
3. STRENGTH BRANCH:
Zone 1 = 10% of t.t.
Zone 2 = 10% of t.t.
Zone 3 = 70% of t.t.
Zone 4 = 10% of t.t.
4. SPEED/INTERVAL BRANCH:
Zone 1 = None
Zone 2 = 20% of t.t.
Zone 3 = 60% of t.t.
Zone 4 = 10% of t.t.
Zone 5 = 10% of t.t.
5. PERFORMANCE/RACE BRANCH:
Zone 2 = 10% of t.t.
Zone 3 = 60% of t.t.
Zone 4 = 20% of t.t.
Zone 5 = 10% of t.t.
Calculate how much time you are going to spend in each of the five heart zones and enter them in your Exercise Journal. Take your total weekly training time and multiply that number by a percentage based on the branch you are on in the training tree. If you were on the Strength Branch, your chart might look like this:
Example: 240 minutes per week of training
Strength BRANCH:
Zone 1 = 10% of your training time = 24 minutes in Zone 1
Zone 2 = 10% of your training time= 24 minutes in Zone 2
Zone 3 = 70% of your training time= 108 minutes in Zone 3
Zone 4 = 10% of your training time = 24 minutes in Zone 4
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