High Intensity Training question

Are you following a training plan? 

Are you currently using HR training or Rate of Perceived Effort (RPE)? 

If HR training take a look at this BT article on LT testing and also this article on D3multisports. 

Also the following was provided to me for referencing RPE and Heart Rate (HR).  I used it to correlate my RPE using HR monitor training in '06, I hardly use the HRM anymore.  Most of my runs are in the Z2 range.  Z4 and Z5 have their moments though not a lot.

You can also use pace/RPE training based on times using the McMillan running calculator.

RPE Zone	HR Zone	Description
0		Complete Rest
1	Z1	Very Weak: light walking
2	Z1	Weak: strong walk, very slow run, easy conversation pace
3	Z1	Moderate: easy run, begin to sweat, but can hold conversation throughout
4	Z1 Upper	Somewhat Strong: still easy, sweating a bit more
5	Z2	Strong, Extensive endurance
6	Z2 Upper	Strong, Extensive endurance breathing becoming labored
7	Z3	Very Strong: Intensive endurance/muscular endurance, breathing very labored, but can still maintain pace for some minutes without slowing.
8	Z4	Hard: Workouts that are ‘hard’ session during the week.
9	Z5a	Very Hard: May not be able hold effort for long, or 5k race pace for MOP to FOP racers
10	Z5+	Extremely Hard: Anaerobic endurance / power

Edited by Donto 2009-05-13 8:35 PM