Bicycling Sa Argus training program help

[DPG]

Hi Guys,

Without falling of your chairs laughing, can someone explain the meaning of zone 2 and 3 on the Bicycling Sa Argus Training program?

Thanks

[WR 1.0]

It's heart rate based, so during the ride you should try and stay in zone 2 & 3. If you go onto the website there was a link to identify the zones according to your heart rate.

[Cippo]

What he said.

[Richard29]

Zone 1:

- LSD (Long Slow Distance)

- Very easy (too easy)

- Heart Rate at approximately 60% of your maximum

 

Zone 2:

- Seems like a natural road pace

- Feels like a little workout

- Not productive because too high to recover & too low to develop

- Heart Rate at approximately 70-75% of your maximum

 

Zone 3:

- Slow race pace - Moderate trail ride

- Develops your aerobic capacity & power

- Heart Rate at approximately 75-80% of your maximum

 

Zone 4:

- Long Intervals

- Develops speed

- Hard Riding

- Race pace on a good day

- Heart Rate at approximately 80-90% of your maximum

 

Zone 5:

- All out sprint / as hard as possible

- Heart Rate at approximately 90-100% of your maximum

[SeaBee]

Also note the HR zones are based on Karvonen formula, which takes resting HR into account.

[JGR]

Also note the HR zones are based on Karvonen formula, which takes resting HR into account.

go on ......

[SeaBee]

Hmmm....

 

RHR = Resting heart rate

MHR = Max heart rate

HRR = Hear rate reserve = MHR - RHR

 

TZ intensity = int-perc x HRR + RHR

 

Zones:

1: 20-40% of HRR

2: 40-60%

3: 60-80%

4: 80-90%

5: >90%

 

That's the way I have it...

[JGR]

Hmmm....

 

RHR = Resting heart rate

MHR = Max heart rate

HRR = Hear rate reserve = MHR - RHR

 

TZ intensity = int-perc x HRR + RHR

 

Zones:

1: 20-40% of HRR

2: 40-60%

3: 60-80%

4: 80-90%

5: >90%

 

That's the way I have it...

Interesting ... i didnt realise that zones were measured on HRR. I also worked on 220 - age = MHR. I work accoridng to the zones allocated on the watch. ie zone 1 is 60% of MHR.

[M L]

On the topic of heart rate zones, is it actually as beneficial to your training as the marketing makes it out to be?

[Wannabe]

On the topic of heart rate zones, is it actually as beneficial to your training as the marketing makes it out to be?

 

Do a search. There was a thread about Heart Rate Based Training. Very informative.

 

1) https://community.bikehub.co.za/topic/122630-heart-rate-max/

Edited December 19, 2012 by Wannabe

[Slowone]

 

...................

 

Zone 5:

- All out sprint / as hard as possible

- Heart Rate at approximately 90-100% of your maximum

 

based on this im working out in Zone 5 and Zone 5+ all the time...... i better slow down ................

['Dale]

Zone 1:

- LSD (Long Slow Distance)

- Very easy (too easy)

- Heart Rate at approximately 60% of your maximum

 

Zone 2:

- Seems like a natural road pace

- Feels like a little workout

- Not productive because too high to recover & too low to develop

- Heart Rate at approximately 70-75% of your maximum

 

Zone 3:

- Slow race pace - Moderate trail ride

- Develops your aerobic capacity & power

- Heart Rate at approximately 75-80% of your maximum

 

Zone 4:

- Long Intervals

- Develops speed

- Hard Riding

- Race pace on a good day

- Heart Rate at approximately 80-90% of your maximum

 

Zone 5:

- All out sprint / as hard as possible

- Heart Rate at approximately 90-100% of your maximum

 

Very cool explanatory post.

[SeaBee]

...or maybe you don't have your correct maximum?

[andydude]

Zone 1:

- LSD (Long Slow Distance)

- Very easy (too easy)

- Heart Rate at approximately 60% of your maximum

 

Zone 2:

- Seems like a natural road pace

- Feels like a little workout

- Not productive because too high to recover & too low to develop

- Heart Rate at approximately 70-75% of your maximum

 

Zone 3:

- Slow race pace - Moderate trail ride

- Develops your aerobic capacity & power

- Heart Rate at approximately 75-80% of your maximum

 

Zone 4:

- Long Intervals

- Develops speed

- Hard Riding

- Race pace on a good day

- Heart Rate at approximately 80-90% of your maximum

 

Zone 5:

- All out sprint / as hard as possible

- Heart Rate at approximately 90-100% of your maximum

Hmmm....

 

RHR = Resting heart rate

MHR = Max heart rate

HRR = Hear rate reserve = MHR - RHR

 

TZ intensity = int-perc x HRR + RHR

 

Zones:

1: 20-40% of HRR

2: 40-60%

3: 60-80%

4: 80-90%

5: >90%

 

That's the way I have it...

 

I don't know why they want to complicate it.

 

Using those formulas you work back to a range of maximum heart rate, e.g. my zones using MHR of 190 and RHR of 50 as beats per minute:

 

Zone 1: 78 - 106bpm

Zone 2: 106 - 134bpm

Zone 3: 134 - 162bpm

Zone 4: 162 - 176bpm

Zone 5: > 176bpm

[andydude]

I don't know why they want to complicate it.

 

Using those formulas you work back to a range of maximum heart rate, e.g. my zones using MHR of 190 and RHR of 50 as beats per minute:

 

Zone 1: 78 - 106bpm

Zone 2: 106 - 134bpm

Zone 3: 134 - 162bpm

Zone 4: 162 - 176bpm

Zone 5: > 176bpm

 

Using the Karvonen formula gives different percentages to what Richard posted for zone 1, e.g. 114bpm / 60% of MHR while the Karvonen formula gives for zone 1 an average of 92bpm / 48%.

[SeaBee]

To my knowledge, Jeroen developed these plans. In all my past interactions with him, Karvonen is what he used for HR zones. Hence my previous comments.

 

My zones are set up that way in all my software and on my Garmin. So that's what I work on - and if it's not right, it's not right.

 

All of this reminds me - I think it's about time I do a resting HR test again and adjust accordingly.