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Listed below are instructions on how to use these plans with and without a heart rate monitor, and instructions on how to read/perform interval workouts.
The training plans listed here give a workout intensity based on heart rate. If you don't use a heart rate monitor the chart below correlates heart rate zones with training intensity, so you can still use these plans without a heart rate monitor.
Heart rate zones are based on Joe Friel's five zones of heart rate training. Once your lactate threshold (LT) heart rate (HR) is determined, all five of the zones can be set. From your TrainingPeaks account, click on "Preferences" and then "Heart Rate & Power Zones." Enter your bike and run lactate threshold heart rates and your zones, 1-5, will be computed. Be sure to click on 'save' after entering each LT number (only one set of zones can be saved at a time).
Determining Lactate Threshold Heart Rate
There are several ways of determining lactate threshold heart rate, and each method may give a different heart rate. The methods listed here will give you the most useful number for the training zones and desired training intensities used in this training plan.
Experienced athletes can determine their lactate threshold (LT) heart rate by doing a 30 minute time trial. Perform a solid warmup, and then do a 30 minute time trial (all out) on a relatively flat course. Record your average heart rate for the final 20 minutes of the time trial. Use this number as your lactate threshold heart rate (bottom of zone 5), and plug it into TrainingPeaks.com to determine all your zones. During a time trial pace yourself so that you can cover the maximum distance over the 30 minutes. Your pace should be relatively constant. The beginning will feel fast but sustainable, while at the end you will have given as much as you can.
You should do the test while you are rested - the day before the test should be a day off or a light day of training. This test can be done on the bike and on the run. Typically the run LT heart rate will be 5-10 beats higher than your cycling LT heart rate. As an estimate use 7-8 beats difference until you have tested both. However, results can vary widely with a gap of as much as 25 beats between running and cycling LT heart rate, and it is possible to have a cycling LT heart rate higher than your running LT heart rate. If you've done the test correctly then you should rely on your results.
Less experienced athletes should use a different test to determine LT heart rate. This method was developed by coach Gale Bernhardt. After a couple weeks of training perform a 10 minute time trial after a solid warmup. Start with an easy to moderate pace, and then increase it gradually every one minute. Continue to do this until your breathing becomes labored and clearly audible. Use this heart rate as your LT. Also note when you feel a burning in your legs. This will often happen several minutes after the change in breathing. Be careful not to overestimate your LT heart rate.
Athletes should have a minimum of three weeks of training before attempting LT tests.
If you notice that it is very easy or very hard to hit your zone 5 heart rate, you may need to adjust your zones up or down. You can retest or you can rely on your experience to adjust the zones. It should take a hard effort to hit zone 5. In a race you will be able to stay at this heart rate for roughly 60-90 minutes.
Some cyclists notice different heart rate zones (lower heart rates indoors) when training indoors compared to outdoors. If you notice this variation you may want to consider establishing both indoor and outdoor heart rate zones.
Changes in Heart Rate
As your fitness changes so too may your heart rate. Experienced athletes are likely to see their LT heart rate come down as their fitness improves. Beginning athletes may see the opposite - higher heart rates as their fitness improves.
Understanding Heart Rate
A high or low heart rate is not an indication of fitness. Heart rates vary widely by individual, even among elite athletes. Your heart rate will even vary by day. As you become more experienced learn to rely on perceived effort as well as heart rate. Your effort should correlate to heart rate training zones as described in the chart below. Do not become a slave to your heart rate monitor.
Remember that your heart rate is only one of many indicators of what is going on inside your body. Your best indicator of fitness is speed in relation to effort.
Heart Rate Variations
Reasons that your heart rate may be higher than normal include: illness, dehydration/heat, and prescription drugs.
Reasons that your heart rate may be lower than normal include: training fatigue, lack of sleep, higher training volume.
Heart Rate Zones vs. Perceived Effort
Until you estimate your LT heart rate, or if you train without a heart rate monitor, use the table below to correlate heart rate with perceived effort.
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Heart Rate Zone
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Effort
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Description
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Zone 1
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Easy
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Recovery.
Endurance building.
Conversational pace. You can
hold this pace for a long time.
Commonly referred to as aerobic training.
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Zone 2
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Easy to Moderate
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Extensive Endurance. Endurance building. You can usually hold this pace a long time. On days after hard workouts zone 2 may be a
little more difficult and it may be best to avoid in this case. Commonly referred to as aerobic training.
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Zone 3
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Medium
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Intensive endurance/muscular endurance. Beginning athletes can maintain this pace for
15-40 minutes, while experienced athletes may be able to hold this effort for
90+ minutes in training.
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Zone 4
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Medium Fast
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Sub-threshold.
Your ability to maintain this pace in training will range from 20
minutes to 2+ hours.
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Zone 5
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Fast
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Super-threshold.
Lactate threshold pace. This
pace can be maintained in training for 15-60+ minutes depending on
fitness.
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Zone 5b
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Very Fast
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Anaerobic Endurance. This pace will be very difficult to
maintain for more than 15 minutes.
Breathing will be very hard and you may last as little as 2-3 minutes
at this effort.
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Zone 5c
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Very, Very Fast
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Power
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