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Training with Heart Rate: Pros, Cons & Other Methods
1. Training with Heart Rate: Pros, Cons & Other Methods By: Jeffrey J Parr MS, ATC, LAT, HFS USAT Level 1 Certified Coach
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17. Factors Affecting Heart Rate Age Gender Genetics Fitness level Resting HR Maximum HR Exercise mode Exercise intensity Body & Air Temperature Exercise environment Stress Nutrition Hydration Medication Smoking Drinking
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25. Training Zones 170-189bpm 90-100% Zone 5 151-170bpm 80-90% Zone 4 132-151bpm 70-80% Zone 3 113-132bpm 60-70% Zone 2 95-113bpm 50-60% Zone 1 Ex. (MHR 189) % of HR
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29. Training Zones 90-100% Zone 5 80-90% Zone 4 70-80% Zone 3 60-70% Zone 2 50-60% Zone 1 % of HR
30. Training Zones Joe Friel. Total Heart Rate Training. < 2min Max challenge of anaerobic Anaerobic Capacity Zone 5c < 20min Max Challenge of aerobic sys Aerobic Capacity Zone 5b < 1hr Build LT performance LT Zone 5a Up to 3hrs Improve acid tolerance Sub-LT Zone 4 < 8hrs Challenge aerobic system Tempo Zone 3 < 12hrs Build aerobic endurance Aerobic Threshold Zone 2 Unlimited Recovery Active Recovery Zone 1 Typical Duration Purpose Title
31. Training Zones Joe Friel. Total Heart Rate Training. 175+ Zone 5c 169-174 Zone 5b 165 -168 Zone 5a 155-164 Zone 4 148-154 Zone 3 134-147 Zone 2 <134 Zone 1 HR
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37. Racing with HR 5c < 2 mins 5b 2-20 mins 5a 20 mins - 1 hr 4 1-3 hrs 3 3-8 hrs 2 8-12 hrs 1 > 12 hrs Zone Event Duration
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