morbius heart rate zones calculator

The Morbius Labs Utlimate Heart Rate Zone CalculatorPredict Max HR: Age Only Method - Not very accurate. Predict Max HR: Age and Sex Formula

MaxHR = 169 220 - Age Male MaxHR = 173.2Female MaxHR = 173.3

These values MUST be instertedAge = 51 Enter your Maximum Heart Rate using known MaxHR

Your MaxHR = 192 or one of the values from the estimation formulas above.Resting HR = 42 Must be taken manually. Take in morning before getting up.

Lactate Threshold = 175Lactate Threshold = 165

Please view corresponding worksheets for more thorough descriptions of training zones.

Methodology: Joe Friel: Based on Lactate Threshold Heart Rate (LTHR)Zone: Percentage Lower HRZ Upper HRZ Accomplishment

1 65% - 81% 113.75 to 141.75 Recovery2 82% - 88% 143.5 to 154 Aerobic3 89% - 93% 155.75 to 162.75 Tempo4 94% - 100% 164.5 to 175 SubThreshold

5A 101% - 102% 176.75 to 178.5 SuperThreshold5B 103% - 105% 180.25 to 183.75 Aerobic Capacity5C 106%+ 185.5 Anaerobic Capacity

Methodology: Andy Coggan: Based on Lactate Threshold HR (not Power/Wattage)Zone: Percentage Lower HRZ Upper HRZ Accomplishment

1 < 68% 112.2 Active Recovery2 69% - 83% 113.85 to 136.95 Aerobic Capacity. Endurance paced training rides3 84% - 94% 138.6 to 156.75 Tempo rides, aerobic and anaerobic interval workouts (work & rest combined), longer (>2.5 Hr) road races4 95% - 105% 156.75 to 173.25 Threshold. LT intervals (work period only!), shorter (<2.5 Hr) road races, criteriums5 >106% 174.9 VO2 Max, shorter (15 km) Time Trials, track points race6 N/A Anaerobic Capacity. Prologue Time Trial, track pursuit, track mis-and-out7 N/A Neuromuscular Power

Methodology: BCF/ABCC/WCPP (Revised Guidelines) - Based on MaxHR only.Zone: Percentage: Lower HRZ Upper HRZ Accomplishment:

Recovery Below 60% 0 115.2 Recovery. No significan't training effect1 60% - 65% 115.2 to 124.8 Fat Burning/Recovery2 65% - 75% 124.8 to 144 Basic Endurance3 75% - 82% 144 to 157.44 Aerobic Endurance4 82% - 89% 157.44 to 170.88 Typical Average Road Race Intensity5 89% - 94% 170.88 to 180.48 Speed training above aerobic threshold6 94% - 100% 180.48 to 192 Anaerobic Sprints / Intervals

Methodology: Peter Keen - BCF/ABCC Original Guidelines. Based on MaxHR - Zone Limit.Zone: Zone Limits Lower HRZ Upper HRZ Accomplishment:

1 50 to 45 BPM 142 to 147 Active Recovery

Avg BPM of last 20 min of a 30 min Time Trial as prescribed by Joe FrielAvg BPM of 60 min Time Trial as prescribed by Andy Coggan.

2 45 to 25 BPM 147 to 167 Aerobic Workout3 25 to 15 BPM 167 to 177 Time Trialing4 15 to 0 BPM 177 to 192 Sprinting / Intervals

Methodology: Sally Edwards - Uses MaxHR Percentages.Zone: Percentage: Lower HRZ Upper HRZ Accomplishment:

1 50% - 60% 96 to 115.2 Healthy Heart Zone2 60% - 65% 115.2 to 124.8 Temperate Zone2 65% - 70% 124.8 to 134.4 Temperate Zone3 70% - 80% 134.4 to 153.6 Aerobic Zone4 80% - 90% 153.6 to 172.8 Aerobic Threshold Zone5 90% - 100% 172.8 to 192 Red Line Zone

Methodology: Karnoven Formula - Extremely Intense. Utilizes MaxHR, RestingHR & Age.Zone: Percentage: Lower HRZ Upper HRZ Accomplishment:

1 60% - 70% 132 to 147 Weight Management Zone2 70% - 80% 147 to 162 Aerobic Zone3 80% - 90% 162 to 177 Aerobic Threshold Zone4 90% - 100% 177 to 192 Red Line Zone

Metodology: Ric Stern - Based on Max MaxHR (http://cyclecoach.com/)Zone Zone Limits: Lower HRZ Upper HRZ Accomplishment:

Recovery 60 - 40 BPM 132 to 152 Recovery1 50 - 45 BPM 142 to 147 Endurance2 45 - 40 BPM 147 to 152 Endurance3 40 - 30 BPM 152 to 162 Endurance4 30 - 25 BPM 162 to 167 Intensity5 25 - 15 BPM 167 to 177 Intensity6 15 - 0 BPM 177 to 192 Max7 15 - 0 BPM 177 to 192 Max

Methodology: Dr. Peter Kanopka - Age Based Training. MaxHR not necessary.Level: Percentage: Lower HRZ Upper HRZ Accomplishment:

1 N/A 109 to 119 Active Recovery2 N/A 119 to 129 Endurance / Improved Fat Burning3 N/A 129 to 139 Intensive Endurance Training4 N/A 139 to 149 Speed Training Below Aerobic Threshold5 N/A 149 to 159 Speed Training Above Aerobic Threshold6 N/A 159 to 169 Sprint Training

Methodology: ACSM Guidelines - Uses Karnovan Formula of MaxHR and RestingHR. Not Age based.Zone: Percentage: Lower HRZ Upper HRZ Accomplishment:

1 50% - 85% 117 to 169.5 20 - 60 Minutes continuous aerobic activity3 - 5 days per week, alternating days

The Morbius Labs Utlimate Heart Rate Zone CalculatorAge and Sex Formula

214 - (Age x 80%)209 - (Age x 70%)

Aerobic Capacity. Endurance paced training ridesTempo rides, aerobic and anaerobic interval workouts (work & rest combined), longer (>2.5 Hr) road racesThreshold. LT intervals (work period only!), shorter (<2.5 Hr) road races, criteriumsVO2 Max, shorter (15 km) Time Trials, track points raceAnaerobic Capacity. Prologue Time Trial, track pursuit, track mis-and-out

Recovery. No significan't training effectBasic BandBasic BandIntensive Band

Typical Average Road Race Intensity Intensive BandSpeed training above aerobic threshold Maximal Band

Maximal Band

Avg BPM of last 20 min of a 30 min Time Trial as prescribed by Joe Friel.

Endurance / Improved Fat Burning

Speed Training Below Aerobic ThresholdSpeed Training Above Aerobic Threshold

ACSM Guidelines - Uses Karnovan Formula of MaxHR and RestingHR. Not Age based.

20 - 60 Minutes continuous aerobic activity3 - 5 days per week, alternating days

The Morbius Labs Utlimate Heart Rate Zone Calculator

Expected physiological adaptations from training in zones 1 - 7 (Modified for HR not Power/Watts) Zone 1 Zone 2 Zone 3

Active Recovery Aerobic Capacity TempoIntensity Factor < 68% 69% - 83% 84% - 94%Example Length 0.5 - 3 hours 1- 6 hrs 1-4 hours

Increased Plasma Volume x xx

xx xxx

increased lactate threshold xx xxx

xx xxxx

x xx

x xx

xx xxx

x xxincreased VO2 Max x xx

Sample workouts for the athlete whose training levels are described in the above table:Level Purpose Of Session Prescribed Workout

1 Active Recovery Ride for 1 Hr max @ level 1

2 Basic Endurance Ride for 3 Hrs @ level 2

3 Temp Training Warm up by riding for 15-30 min @(Race Simulation) level 1-2, then ride for 1.5 Hrs @

level 3, followed by an additional15-30 min @ level 1-2

increased mitochondrial enzymes

increased muscle glycogen storage

hypertrophy of slow twitch muscle fibers

increased muscle capillarization

interconversion of fast twitch muscle fibers (type

IIb>type IIa)

increased stroke volume/maximal cardiac

output

increased muscle high energy (ATP/PCr) stores

Increased anaerobic capacity ("lactate

tolerance")

Hypertrophy of fast twitch fibers

increased neuromuscular power

4 Development of LT Warm up thoroughly as if for a race, by e.g.riding for 15-30 min @ level 1-2, including a few short (1-3 min) efforts at level 3-4. Thenperform 2 x 20 min @ level 4, with 5 min @level 1 between efforts. Warm down by riding an additioan 15 min @ level 1-2.

5 VO2 Max Training Warm up thoroughly as above, then complete6 x 5 min @ level 5, with 2.5-5 min @ level 1between efforts. Warm-down by riding anadditional 15 min @ level 1-2.

6 Anaerobic Capacity Warm up thoroughly as above, then perform10 x 1 min @ level 6, with 3 min @ level 1between efforts. Warm-down by riding anadditional 15 min @ level 1-2

7 Neuromuscular Power After a very thourough warm up, perform6-10 all-out 10 second sprints, with complete recovery between efforts


Expected physiological adaptations from training in zones 1 - 7 (Modified for HR not Power/Watts) Zone 4 Zone 5 Zone 6 Zone 7

Threshold VO2 Max Anaerobic Capacity Neuromuscular Power95% - 105% >106% N/A N/A8-30 minutes 3-6 minutes 1 minute 5-15 seconds

xxx xxxx x

xxxx xx x

xxxx xx x

xxx xx x

xx xxx x

xx xxx x

xxx xx x

xxx xxxx xxxx xxxx x

x xx

x xxx x

x xx

x xxx

Sample workouts for the athlete whose training levels are described in the above table:Notes/DetailsAvoid steep climbs, jumps out of turns, or being forced to rideharder than desired by road/wind conditions, esp at beginningof ride.

Occasional periods of continuous riding at level 3 acceptablebut if so must be balanced with comparable periods of lower intensity training. Avoid extended periods at level 4 and above unless mecessitated by terrain.

Best done on rolling to hilly terrain, alone or perhaps with trainingpartner of comparable ability. Attempt to maximize variation in power during tempo period by attacking climbs, accelerating hardout of turns, etc., while still keeping intensity high enough at all times to maintain average power within level 3. Concentrate on not

letting average power fall during 2nd half of tempo period asfatigue developes.

Warm up thoroughly as if for a race, by e.g. Carefully "roll into" 1st interval, making sure that intensity doesriding for 15-30 min @ level 1-2, including a not exceed targeted power during the first few minutes. Thereafter,few short (1-3 min) efforts at level 3-4. Then try to maximuze average power while still keeping perceived effortperform 2 x 20 min @ level 4, with 5 min @ just below actual race intensity. During 2nd interval, attempt to level 1 between efforts. Warm down by replicate this effort - inability to maintain average power during 2ndriding an additioan 15 min @ level 1-2. interval within 10 W of that of the 1st efforts indicates either

A) poor pacing (1st interval too intense), and/or B) inadequaterecovery from prior training. Abandon workout if, based on priorexperience, perceived effort is excessively high to average power.

Warm up thoroughly as above, then complete Use power data to avoid starting out at an unsustainable intensity,6 x 5 min @ level 5, with 2.5-5 min @ level 1 either at the beginning of each interval or during the first few intervals,between efforts. Warm-down by riding an and as a "carrot" to maintain intensity during later efforts. Stop

before completion of all efforts if unable to achieve goal power - if this happens in several consecutive workouts, reduce gal powerfor next such training session

Warm up thoroughly as above, then perform Effort during routine training should be very high but not quite10 x 1 min @ level 6, with 3 min @ level 1 "all out" - see above. During peaking phase, increase absolutebetween efforts. Warm-down by riding an power, interval duration (e.g., to 2 min), and amount of recovery

between efforts, and reduce number of repititions to as few as3 or 4. Terminate workout when average power during intervaldecreases by > 10%.

After a very thourough warm up, perform Perform sprints on slight uphill and/or from low velocity so asto maximize fast-twitch fiber recruitment. Terminate workoutwhen maximum power achieved during sprint decreases by> 10%.

The Morbius Labs Utlimate Heart Rate Zone CalculatorZone: Percentages:

Recovery Below 60%1 60% - 65%

2 65% - 75%

3 75% - 82%

4 82% - 89%

5 89% - 94%

6 94% - 100%

The Morbius Labs Utlimate Heart Rate Zone CalculatorBenefits of Zone:Short rides (non-training) for recovery

Raising of anaerobic threshold, improvement of lactate clearance and adaptation to race speed. Should be done alone and…(1) as a specific road or 'turbo' session or(2) for controlled periods within a shortened Zone 1 or 2 session or(3) in a 10 or 25 mile time trial. High intensity interval training to increase maximum power and improve lactate production or clearance. Probably best done on hills or a 'turbo' trainer.NOTE 1. Should be done only when completely recovered from previous work.

Development of economy and efficiency with very high volume, low stress work. Very long sessions improve the combustion and storage of fats. Combine with Zone 2 for practical unstructured low stress rides.

Development of economy and efficiency with high volume, moderate stress work. An important intensity for establishing a firm base for all riders. Combine with Zone 1 for practical unstructured low stress rides

Development of aerobic capacity and endurance with moderate volume work at a controlled intensity. Should be done alone or in a small group to stay in zone. Possible (but boring) on a turbo trainer for up to one hour in bad weather. 'Modules' can be incorporated into Zone 1 or 2 rides to increase intensity whilst maintaining volume.

Typical 'mean' intensity of most road races. Useful for tapering and as preparation, to simulate race pace, rather than as training. Sessions should be ended when the effort starts to tell.

NOTE 2. Heart rates are not the best guide for this type of training. Intensity should be such that the effort can just be held to the end of the interval. Ride on feel and use heart rate for feedback.

The Morbius Labs Ultimate Heart Rate Zone CalculatorZone: Zone Limits:

1 50 to 45 BPM

Low Level 2 45 to 25 BPM

Normal Level 2 45 to 25 BPM

3 25 to 15 BPM

4 15 to 0 BPM

The Morbius Labs Ultimate Heart Rate Zone CalculatorBenefits of Zone:

Purpose: The real value of Level 1 training is as a controlled, active recovery exercise, performed between more stressful workouts, or at times when higher levels of training are undesirable for mental or physical reasons. It is below the level of intensity at which a significant strain is placed on the body functions that limit cycling performance. Only slow, oxygen-using muscle fibers will be working. There is a possibility that muscle sugar stores could actually increase during Level 1 Training, provided that there is a high intake of carbohydrate during the ride. Furthermore this low intensity level is ideal for improving basic skills, adjusting riding technique and acclimatizing the body to long periods in the saddle. Level 1 is the basis of most club runs, and a very pleasant activity, but should not be confused with serious race training.

Limiting Factors: The major factors that limit training at this level are energy reserves in the form of blood sugar and fluid loss. Appropriate food and drink should therefore be carried on rides in excess of 1 - 2 hours. In an elite endurance cyclist the major fuel source for that energy will be fat.

Frequency: This type of cycling is essential for riders returning to training following enforced inactivity due to an accident, injury or sickness. Level 1, used as a regular recovery ride, could assist in avoiding chronic fatigue and destructive efforts of overtraining. However, it will not result in large improvements in performance and cannot be considered as a suitable training intensity, even for long rides. See Section "Low Level 2".

Purpose: Long training rides at Low Level 2 will have a similar training effect as normal Level 2, but additionally the body will be

forced to continuously recruit, within the working muscles, as many muscle fibers as possible in order to obtain adequate supplies

of muscle glycogen. Also, the ability to use fat as a fuel source will be further enhanced. It is important during Low level 2 training

that plenty of fluid is consumed without restriction, to avoid dehydration, and there must be a continuous intake of carbohydrate,

throughout the ride, to maintain the blood glucose level. Unless this glycogen replacement process is started immediately and

followed by .normal meals high in carbohydrate, the ability to train on subsequent days will be severely restricted.

Heart Rate: For the road rider particularly there are occasions when an extended long ride at the bottom end of Level 2 is desirable. These rides would typically be performed at around 45 BPM below MHR and be between 3 and 5 hours in duration.Frequency: Because of the debilitation effects of exhausting the body's glycogen stores, long duration Low Level 2 training should be relatively infrequent; pre-season maximum once per week, and possibly reducing to once every ten days or so in season, depending on racing commitments. At least 24 hours recovery is required before performing more training at Levels 2, 3 or 4.

Purpose: Training at Level 2 results in a number of important physiological changes. These include: the improvement of the supply of oxygen to the working muscles by an increase in the heart's capacity to pump blood; a rise in the total volume of blood; the growth of small blood vessels within the muscles; and the fine tuning of controlled blood flow in the body. The ability of the muscles to use oxygen also improves, through changes in the biochemistry of the muscle fibers, enabling you to work more efficiently, and at higher work intensities, without the onset of fatigue. A further effect is to encourage the body to use fat as a fuel source in preference to the all-important carbohydrate stores.

Heart Rate: Level 2 is the training intensity at which the major biological mechanisms which determine your performance as a cyclist start to become taxed. For most riders this level equates to a heartbeat range of 35 - 45 BPM below measured maximum heart rate.

Sensation: Although this intensity is at a relatively comfortable pace, Level 2 training requires a marked increase in concentration

over Level 1. Without this higher degree of concentration the effort can easily drop back to Level 1. Breathing rate becomes more

rhythmic and is noticeably deeper. Conversation is possible, but frequent pauses are necessary to regain breathing pattern.

Limiting Factors: Frequent rides over 90 minutes at this pace are possible, but longer training rides at this intensity are very draining (See Section : "Low Level 2"). There is a strong risk of dehydration and of the body's carbohydrate stores becoming exhausted. This causes blood sugar levels to become very low and can lead to distressing symptoms of muscle weakness and dizziness. This can be avoided by adequate carbohydrate intake during the immediately following Level 2 training. The sessions should not exceed two hours when performed on daily basis.

Frequency: Because Level 2 training is fundamental to improved cycling performance, rides at this intensity should figure prominently in an elite rider's training program. At least three Level 2 sessions per week are essential, best performed alone or in a small group as a steady line-out.

Purpose: The objective of Level 3 training is to exercise for a sustained period just at your critical threshold. Such a workout places a very high load on the body's ability to supply oxygen to the working muscles. Equally important, it stresses the mechanisms which control the fatigue causing the processes that occur within the muscles at high work rates. Training at this intensity ensures a heavy aerobic stress and should improve the power output you can sustain before the onset of fatigue.

Heart Rate: The Kingcycle Performance Potential Test should give a clear indication of your correct heart rate intensity for Level 3

training. However, a good approximation is to work in the range of 15 to 25 BPM below your measured maximum heart rate.

Sensation: Level 3 training is best performed as a continuous steady effort, and the intensity is such that it can only be sustained

for relatively short periods. In practice this should be rides which last between 25 & 30 minutes, plus both a warm-up and warm-

down of around 15 minutes each. Breathing rate would be rapid and powerful, but should remain regular. If on completion you feel

that you could have continued the effort for a longer period, then it is unlikely that the work rate was high enough. Conversely, if

during the session you become progressively exhausted, with heart rate, breathing rate and muscular pain rising continuously,

then the load is too great. Level 3 training requires intense concentration and is psychologically very demanding.

Limiting Factors: The major factor limiting Level 3 training is the discomfort associated with the failure of the body to maintain control of the fatigue-causing processes. The depletion of the body's carbohydrate store dramatically affects this type of training so it is important to ensure that you are fully recovered from any previous training session. If you perform Level 3 training on indoor apparatus, heat build-up can be a problem. It is important to make sure that you can dissipate the heat produced by the body and a large cooling fan is considered essential in warm environments.Frequency: Although mentally taxing, since Level 3 training will accustom the body to the physical load that will be encountered in most racing situations, it must be included as an important element of your training program. Two sessions per week at Level 3 intensity performed alone are therefore highly recommended.

Purpose: As the primary objective of interval training is to near-maximally load the cardiovascular system by repeatedly pushing yourself almost to the point of exhaustion, the major benefit is the resistance to short-term fatigue. There are training effects throughout all muscle fibers and maximum power is developed by increasing the rate at which carbohydrate can be broken down to lactate in the muscles. Therefore, specific skills such as sprinting and climbing are enhanced.

Heart Rate: Level 4 training is based on repetitions of intervals of hard efforts and recovery with the work efforts near or at your maximum heart rate.

Sensation: Training at Level 4 requires you to work at intervals of intensity above your critical threshold so steady-state exercise is no longer physically possible. Recovery time between each of a series of work repetitions will vary, depending on the type of training being undertaken and whether full or partial recovery is desired. The duration of the work efforts should be between 30 seconds and 3 minutes and rest intervals from around 1 to 2 minutes depending on the cycling discipline you are training for.

Limiting Factors: Carbohydrate is the only fuel source for Level 4 training. Since the efforts involved require the full recruitment of muscle fibers, the training will be limited by a failure to supply energy to the muscles at the rate required to maintain power output. This failure will be the result of a combination of large increases in muscle acidity, inability to supply sufficient oxygen to the muscles, and a depletion of carbohydrate stores.

Frequency: Detailed information in interval training is beyond the scope of these guidelines, and advice from your coach, or further reading is strongly recommended. Level 4 is the most demanding form of training both physically and psychologically and it will not replace the vital endurance training as performed at Levels 2 and 3. In practical terms, Level 4 training can be though of as icing on the cake of a training program in that it tunes all the basic fitness work into real race conditioning. Sessions should therefore be added to the pre-season training program close to the commencement of actual racing. Begin each Level 4 session with at least a 15 minute warm-up and follow actual training with a warm down routine.

The Morbius Labs Utlimate Heart Rate Zone CalculatorZone: Percentage:

1 50% - 60%

2 60% - 70%

3 70% - 80%

4 80% - 90%

5 90% - 100%

The Morbius Labs Utlimate Heart Rate Zone CalculatorBenefits of Zone:

This is the safest, most comfortable zone, reached by walking briskly. Here you strengthen your heart and improve muscle mass while you reduce body fat, cholesterol, blood pressure, and your risk for degenerative disease. You get healthier in this zone, but not more fit -- that is, it won't increase your endurance or strength but it will increase your health. It's also the zone for warming up and cooling down before and after more vigorous zones.

It's easily reached by jogging slowly. While still a relatively low level of effort, this zone starts training your body to increase the rate of fat release from the cells to the muscles for fuel. Some people call this "the fat burning zone" because up to 85 % of the total calories burned in this zone are fat calories that is equally as important. Fit and unfit people burn fat differently. The more fit you are, the more effectively you use fat to maintain a healthy weight. On the other hand, perhaps you've been exercising vigorously, but not losing the weight you expected to. Could be you've been working too hard and need to drop back to this zone and exercise longer.

In this zone -- reached by running easily as an example -- you improve your functional capacity. The number and size of your blood vessels actually increase, you step up your lung capacity and respiratory rate, and your heart increases in size and strength so you can exercise longer before becoming fatigued. You're still metabolising fats and carbohydrates at about a 50-50 rate which means both are burning at the same ratio.

This zone is reached by going hard -- running faster. Here you get faster and fitter, increasing your heart rate as you cross from aerobic to

anaerobic training. At this point, your heart cannot pump enough blood and oxygen to supply the exercising muscles fully so they respond

by continuing to contract anaerobically. This is where you "feel the burn." You can stay in this zone for a limited amount of time, usually

not more than an hour. That's because the muscle just cannot sustain working anaerobically (this means without sufficient oxygen)

without fatiguing. The working muscles protect themselves from overwork by not being able to maintain the intensity level.

This is the equivalent of running all out and is used mostly as an "interval" training regiment -- exertion done only in short to intermediate length bursts. Even world-class athletes can stay n this zone for only a few minutes at a time. It's not a zone most people will select for exercise since working out here hurts and there is an increased potential for injury.


1 60% - 70%

2 70% - 80%

3 80% - 90%

4 90% - 100%


Training within this zone develops basic endurance and aerobic capacity. All easy recovery running should be completed at a maximum of 70%. Another advantage to running in this zone is that while you are happily fat burning you may lose weight and you will be allowing your muscles to re-energise with glycogen, which has been expended during those faster paced work-outs.

Training in this zone will develop your cardiovascular system. The body's ability to transport oxygen to, and carbon dioxide away from, the working muscles can be developed and improved. As you become fitter and stronger from training in this zone it will be possible to run some of your long weekend runs at up to 75%, so getting the benefits of some fat burning and improved aerobic capacity.

Training in this zone will develop your lactic acid system. In this zone your individual anaerobic threshold is found - sometimes referred to the point of deflection (POD). During these heart rates the amount of fat being utilised as the main source of energy is greatly reduced and glycogen stored in the muscle is predominantly used. One of the by-products of burning this glycogen, is the runners worst enemy, lactic acid. There is a point at which the body can no longer remove the lactic acid from the working muscles quickly enough. This happens at an individual heart rate for us all and is accompanied by a rapid rise in heart rate and a slowing of your running pace. This is your anaerobic threshold or POD. Through the correct training it is possible to delay the POD by being able to increase your ability to deal with the lactic acid for a longer period of time or by pushing the POD higher.

Training in this zone will only be possible for short periods of time. It effectively trains your fast twitch muscle fibres and helps to develop speed. This zone is reserved for interval running and only the very fit are able to train effectively within this zone.

The Morbius Labs Utlimate Heart Rate Zone CalculatorZone:

Recovery

1 to 3

4 & 5

6 & 7

The Morbius Labs Utlimate Heart Rate Zone CalculatorBenefits Of Zone

For more info check these web sites:http://www.cyclingnews.com/fitness/?id=powersternhttp://cyclecoach.com/

As with any previous training system, such as heart rate, each zone is specifically aimed at various physiological criteria.

Recovery Zone: This zone is designed to be a very light workload, such that it causes no significant adaptations, and also limits the cyclist to an easy session, thus preventing a build up of fatigue, or to help in the return after being ill/injured.

Zones 1-3: These zones are primarily designed to help with endurance, allowing high volume, low intensity work to be completed. Zone 2 forms the 'core' of an endurance cyclist's training programme. At the lower zone, fat is the predominant fuel source, with carbohydrate usage increasing as intensity increases.

Zone 4-5: These zones are increasing in intensity, and somewhat-to-very fatiguing. Time trials, and solo/small group 'breaks' in road races are at this level. Lactate levels are just below to above 'threshold', and carbohydrates are the main energy supply.

Zone 6-7: These zones are maximal, and accordingly, rely solely on carbohydrate as the fuel supply. Before attempting training in these zones, the rider must be fully recovered and mentally 'up' for it. At this intensity, the rider is bridging a small gap, or climbing a moderate hill (for example, one that takes up to five minutes) at maximal effort. Physiologically, you're at VO2 max or above.


NOTE: This is an aged based metodology and does not use MaxHR in its calculation.Level Percentage:

1 N/A2 N/A3 N/A4 N/A5 N/A6 N/A


NOTE: This is an aged based metodology and does not use MaxHR in its calculation.Benefits of Zone:Active RecoveryEndurance / Improved Fat BurningIntensive Endurance TrainingSpeed Training Below Aerobic ThresholdSpeed Training Above Aerobic ThresholdSprint Training

Dr. Kanopka was team doctor to the German National Cycling Association. He is a highly respected cycling coach who has published numerous books, brochures and articles. In his book 'Cycle Sport'. Dr. Kanopka defines six levels of training intensity, based entirely on age.

His zones are calculated by THR = 150 + (10 x Level) - Age.

Note: I tried to find better descriptions of what these zones accomplish as I have on the others, however, there isn't very much information available. It may possibly be due to the fact that this is somewhat dated material.


1 50% - 85%


These guidelines from the American College of Sports Medicine (ACSM) are intended to help healthy people to stay that way. The information is given out for free by the University of Illinois. This Zone includes everything from very light exercise, almost up to the anaerobic threshold. It is rather difficult to ride a bike and not be within these guidelines.

morbius heart rate zones calculator

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