From: Subject: Heart Rate Training Zone Calculator Date: Sun, 25 Jan 2009 08:04:41 -0500 MIME-Version: 1.0 Content-Type: multipart/related; type="text/html"; boundary="----=_NextPart_000_0000_01C97EC3.9371EFD0" X-MimeOLE: Produced By Microsoft MimeOLE V6.00.2900.5579 This is a multi-part message in MIME format. ------=_NextPart_000_0000_01C97EC3.9371EFD0 Content-Type: text/html; charset="utf-8" Content-Transfer-Encoding: quoted-printable Content-Location: http://www.machinehead-software.co.uk/bike/heart_rate/heart_rate_zone_calculator_abcc_bcf.html =EF=BB=BF Heart Rate Training Zone Calculator

Javascript Heart Rate Training Zone=20 Calculator

Here is a rather spartan Javascript version of the LevelCalc=20 heart rate calculator. This one calculates heart rate values based = entirely=20 upon the revised ABCC/BCF training guidelines which are based upon the = riders=20 maximum heart rate. Riders who have no idea what there maximum heart = rate (MHR)=20 is can estimate from the following equations:
Females MHR =3D 209 - = (age *=20 0.7)
Males MHR =3D 214 - (age * 0.8)
These formula are generally = considered=20 more reliable than the previously used 220-age.

The 6 zones can be simplified into three bands, for use by younger = and=20 non-elite riders. For convenience I have colour coded these bands: Blue=3DBasic Band, green=3DIntensive=20 Band, red=3DMaximal Band

Age in years		=20
Sex:		=20
Maximum heart rate (MHR)		=20
Zone =	Range = BPM	Purpose
Recovery		Short rides (non-training) for=20 recovery
Zone = 1		Development of=20 economy and efficiency with very high volume, low stress = work. Very=20 long sessions improve the combustion and storage of fats. = Combine=20 with Zone 2 for practical unstructured low stress = rides.=20
Zone = 2	=	Development of=20 economy and efficiency with high volume, moderate stress = work. An=20 important intensity for establishing a firm base for all = riders.=20 Combine with Zone 1 for practical unstructured low stress=20 rides
Zone = 3	=	Development of=20 aerobic capacity and endurance with moderate volume work at = a=20 controlled intensity. Should be done alone or in a small = group to=20 stay in zone. Possible (but boring) on a turbo trainer for = up to one=20 hour in bad weather. 'Modules' can be incorporated into Zone = 1 or 2=20 rides to increase intensity whilst maintaining = volume.
Zone = 4	=	Typical = 'mean'=20 intensity of most road races. Useful for tapering and as=20 preparation, to simulate race pace, rather than as training. = Sessions should be ended when the effort starts to=20 tell.
Zone 5	=	Raising of = anaerobic=20 threshold, improvement of lactate clearance and adaptation = to race=20 speed. Should be done alone and:- (1) as a specific road = or=20 'turbo' session or (2) for controlled periods within a = shortened=20 Zone 1 or 2 session or (3) in a 10 or 25 mile time = trial.=20
Zone 6	=	High intensity = interval=20 training to increase maximum power and improve lactate = production or=20 clearance. Probably best done on hills or a 'turbo' trainer. = NOTE 1. Should be done only when completely recovered = from=20 previous work. NOTE 2. Heart rates are not the best = guide for=20 this type of training. Intensity should be such that the = effort can=20 just be held to the end of the interval. Ride on feel and = use heart=20 rate for feedback.
Calculator by Nigel=20 Jones

Further Information

British Cycling Federation | = Association of British Cycling = Coaches=20

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