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2008年8月7日 星期四

2008.08_小蠻腰計畫參考文章

Get faster by riding slowly
Key point:
Training Zones(訓練區域)
1.從最大心跳率之 60% 到 80% (要花 80% 的時間在這一區)
2.從最大心跳率之 79%到 89% (要花 10~12% 的時間在這一區)
3.從最大心跳率之 89%到 90% (不要花超過 10% 的時間在這一區)

最大心跳率的算法:

How to work out your maximum heart rate

To make sure you ride in the right zone, you’ll need to work out
your max heart rate.

Time trial effort varies between riders but it is approximately
88-91% of your maximum heart rate for a 10-mile tiem trial, and 85-88% for a 25-miler.

To get an estimate of your maximum heart rate, you need to divide your
average heart rate over 10 miles, eg 165, by 0.88 and 0.91 (187.5 and 181) and do the
same for your 25-mile tiem trial average, eg 160, using 0.85 and 0.88 (188 and 181).

The average maximum heart rate of all four figures is 184, and this can then be used to calculate your three
training zones:

  • Zone 1: less than 78-80% of your maximum heart rate (<147)
  • Zone 2: 80-88% of your maximum heart rate (149-160).
  • Zone 3: above 88-90% of your maximum heart rate (>161)

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