#### Step 1: Identify Anaerobic

Threshold Heart Rate

1. **High-Intensity Workout:**
Perform a high-intensity
workout that lasts around 30
minutes. This could be a
challenging run, bike ride, or any
activity that elevates your heart
rate significantly.

2. **Monitor Heart Rate:**

During the workout, use a heart
rate monitor to continuously
monitor your heart rate.

3. **Identify Threshold Point:**

Pay attention to the point in
your workout where you start to
feel a significant increase in
effort, breathing becomes more
challenging, and there's a
noticeable shift in intensity.

4. **Note Heart Rate:** At this

point, note your heart rate. This
is an estimate of your
Anaerobic Threshold Heart
Rate.

#### Step 2: Calculate Training

Zones
Once you have an estimate of
your Anaerobic Threshold Heart
Rate, you can calculate your
training zones using the
formulas from the previous
example.

### Example Calculation:

Let's say your estimated
Anaerobic Threshold Heart
Rate is 170 bpm.

**Basic Training Zone:**

- Lower Limit = 170 - 50 = 120
bpm
- Upper Limit = 170 - 30 = 140
bpm
**Evolution Training Zone:**
- Lower Limit = 170 - 5 = 165
bpm
- Upper Limit = 170 + 5 = 175
bpm

### Additional Tips:

- **Consistency:** For more
accurate results, repeat the field
test under similar conditions to
ensure consistency.
- **Listen to Your Body:** Adjust
training zones based on how
your body responds. If it feels
too challenging or too easy,
consider adjusting the heart
rate ranges accordingly.

Assessment of
Intensity:Specific to exercise
and sport, measured in meters
per second, rate per minute,
degrees per second, power
output, or resistance in
kilograms.In team sports,
intensity can be quantified
using heart rate, anaerobic
threshold, percentage of
maximum heart rate, or
metabolic power zones

Comfortable Conversation: At
lower exercise intensities, you
should be able to speak
comfortably in full sentences
without feeling
breathless.Threshold Zone: As
you approach your anaerobic
threshold, conversation
becomes more challenging. If
you find it difficult to speak in
complete sentences, you might
be approaching your
IAT.Uncomfortable Speech:
Beyond the threshold, talking
becomes very difficult, and you
may only manage short
phrasesThis indicates a higher
intensity

- For both cycling and running,

another metric is **Functional
Threshold Heart Rate (FTHR)**,
which is the average heart rate
that an athlete can sustain for
an hour. One way to estimate
FTHR is to perform a 30-minute
maximal effort and use the
average heart rate of the last 20
minutes. Alternatively, you can
use the following formula,
where HR is heart rate and
maxHR is maximum heart rate⁵:
rate⁵:

$$FTHR = HR - (0.1 \times

maxHR)$$

The preparatory phase is the

time when the physiological
foundation for performance is
developed. It consists of