Kenny Christie Posted July 27, 2010 Report Share Posted July 27, 2010 I recently got a heart rate monitor with the intention of using it as a training device. To be honest I don't know where to start. Can anyone give me some advice about using it to gain fitness? Cheers Quote Link to comment Share on other sites More sharing options...
2023 Subscriptions P McDonald Posted July 28, 2010 2023 Subscriptions Report Share Posted July 28, 2010 Kenny We could discuss this at length at the next curry night - it always makes more sense after a pint! However the basic principle is to establish your max - look up ramp test on the internet - or alternatively take the simple approach of full warm up for at least 20 mins with a couple of sharp efforts, then approach an uphill drag at high effort rate for 3-4 mins, go harder as you hit the drag for 1 min, then sprint as hard as you can to point of exhaustion and note heart rate. There are many programmes you can find on internet which relate time and % of max heart rate. One that I got from Darryl years ago was from USPS web site and works for me is starting 1st week January on turbo do weekly sesions as below ( this assumes good base work in December) 4 x 4 min intervals at 90% max with 2 mins rest inbetween 5 x 4 min 6 x 4 min 4 x 5 min 5 x 5 min 6 x 5 min 4 x 6 min with 3 mins rest inbetween 5 x 6 min 6 x 6 min I think the official rest periods are 4 mins for the 4 min intervals, 5 for the 5 etc - I shortened these just because I'm impatient! These are very exhausting so don't be surprised if you feel unable to ride - or do much at all physically - for about 2 days afterwards. hope this helps PMcD Quote Link to comment Share on other sites More sharing options...
2024 Subscriptions Darryl Gunson Posted July 28, 2010 2024 Subscriptions Report Share Posted July 28, 2010 Send me your email and I'll send you something that will help. Darryl Quote Link to comment Share on other sites More sharing options...
2024 Subscriptions Darryl Gunson Posted July 28, 2010 2024 Subscriptions Report Share Posted July 28, 2010 +1 Quote Link to comment Share on other sites More sharing options...
lancelogan Posted July 28, 2010 Report Share Posted July 28, 2010 Any chance you could send me that usps link too please? Quote Link to comment Share on other sites More sharing options...
2024 Subscriptions Darryl Gunson Posted July 28, 2010 2024 Subscriptions Report Share Posted July 28, 2010 The USPS programme is just how Paul has posted it. The other thing is a more detailed training manual, working with heart rate. It's a big PDF so I need your email if you want me to send it. Cheers Darryl Quote Link to comment Share on other sites More sharing options...
Richard Binnie Posted July 28, 2010 Report Share Posted July 28, 2010 Daryll sounds painful but on you go [email protected] richard Quote Link to comment Share on other sites More sharing options...
2023 Subscriptions charlie p Posted July 28, 2010 2023 Subscriptions Report Share Posted July 28, 2010 Darryl Sorry to be a pest but could you send pdf to me as well. Email address is [email protected]. Billy mac has been pestering me for ages to get a heart monitor Quote Link to comment Share on other sites More sharing options...
Kenny Christie Posted July 28, 2010 Author Report Share Posted July 28, 2010 I knew I would regret asking this! Paul, that looks like a seriously hard exercise. Thanks alot for the feedback. Darryl, I will mail you just now. Quote Link to comment Share on other sites More sharing options...
lancelogan Posted July 28, 2010 Report Share Posted July 28, 2010 Could some kind soul please forward it to me? [email protected] Thanks Quote Link to comment Share on other sites More sharing options...
Recommended Posts
Join the conversation
You can post now and register later. If you have an account, sign in now to post with your account.