Stick to training related posts.
I try to limit my work to 2 30 minute sessions and find staying in the 140-150 range provides the most bang for the buck.
“Think of how stupid the average person is, and realize half of them are stupider than that.” -George Carlin
I've found out that the old H-L-M scheme also applies to running: one long and ridiculously EASY 90-minute session, one short and kinda hard 30-minute session and one moderate 60-minute session.Ryan wrote:I try to limit my work to 2 30 minute sessions and find staying in the 140-150 range provides the most bang for the buck.
How much do you reckon is needed?dead man walking wrote:is 2 x 1/2 hour enough? or even 2 x1 hour.Sangoma wrote:To be frank, my last post was the result of coming back to biking after a long break, and the way I felt the next day probably wasn't diagnostic of the systematic effect. I am going to build up the cardio to half hour to an hour twice a week. Will give it couple of weeks to see what it does to me.
twice a week seems shy of what's needed.
BPM is very variable. A friend of mine is a serious squash player (used to play at university level), and he cannot get his HR above 140, no matter what load is thrown at him. I suspect it's the result of life long conditioning and different kind of cardio adaptation: predominant increase of stroke volume instead of both SV and HR, as mere mortals do.aussie luke wrote:Unless you're like 80 or something then around 140 is probably right where you want to be to be within your aerobic zone.Shafpocalypse Now wrote:That's higher for me...like 140ish or so is where I start to want to mouth breath and get difficulty talking.
All the crazy % based heart rate zones, heart rate reserve zones and all the rest generally seem to line up pretty bloody closely to the basic MAF formula: 180 - age. If already fit add 5. If really unfit minus another 5. If recovering from major injury or surgery minus another 5.
I've found nose breathing works well as a guide, but if you do it a lot you can get more efficient at it and eventually probably keep it going into a higher HR zone. But it's good to get a feel for what is an easy pace and what isn't.
For me PRE seems to be more suitable indicator to gauge aerobic intensity. My Zone 2 is around 130 BPM. At this rate I still space out most of the time.