FILL IN THE WHITE CELLS BELOW

How old are you?

Have
In the you
last had
yearan illness
have youlasting more
had more than
than three
two weeks
colds within
lasting morethe past
than year, OR
3 days or do youyou
have takehad
regular medication?
an inury that has
caused you to alter your training?
Have you been training consistently and not experienced any of the above issues for the past two years?
Max HR Test Result

YOUR PERSONALIZED TRAINING ZONES

YOUR HEART RATE CEILING FOR RECOVERY WORKOUTS AND MAFFETONE WORKOUTS
YOUR
YOUR MAX BIKE HR (taken
THEORECTICAL MAXfrom
RUN a HR
max(7%
HR higher
test and what
than theyou
maxentered
bike HRabove in cellwhen
because H6) running
you have to carry your bodyweight)
Perceived
Lower HR Zone Upper HR Zone
Exertion (out of Effort Description
(bike and run) (bike and run) A walking all day kind of effort used for
Zone 1 10)
1-2 108 recovery
keep up all day to build endurance and burn
Zone 2 3-4 108 139 fat.
Race pace effort, also called tempo pace that
Zone 3 "Grey
5-6 139 157 you could
5k hard sustain
run kind offor 1-3 that
effort hours.
you could sustain
Zone"
Zone 4 7-8 157 168 for 10-30mins and build your top
800m-1 mile hard efforts of 3-8mins endtothreshold
build
Zone 5 9-10 168 193 your top end speed and V02 Max
W
36
take regular
ou had medication?
an inury that has No
Yes
he past two years? No
176

ONES
139
176
188
dDescription
of effort used for Training Amount in this Zone Comments
Total recovery sessions, warm ups or cool
uild endurance and burn 30-40% of total training time downsendurance sessions or recovery intervals
Long
so called tempo pace that 40-50% of total training time
Very little training time. Mostly used in final 4-6 between
fastest forharder efforts high zone 3/low zone
Full Ironmans,
rffort
1-3 that
hours.
you could sustain weeks tp sharpen up Zone 3 race paces 4 fastest for Sprints
uild your top endtothreshold
forts of 3-8mins build 10-15% of total training time Speed and enduracne with speed building
and V02 Max 5% of total training time Maximixal strength and power building
omments
ons, warm ups or cool
sions or recovery intervals
rts
ans, high zone 3/low zone

ne with speed building

and power building