Subject: RE: Beats per minute stuff sakins - 2012-06-10 12:48 AM I'm 48 years old, 6'5", 247 lbs. I bought a heart monitor and I reading about zones. I preparing for my second sprint this season in about 45 days. Tonight I did the following spinning. 3 minutes at ~100 bpm 7 minutes at ~125 bpm 7 minutes at ~140 bpm 6 minutes at ~160 bpm 7 minutes at ~125 bp I use to just go all out for duration of my exercise. Any comments? I didn't feel like I worked very hard. Something that has helped me tremendously is doing 2x20s on the turbo (spinner). I use the sufferfest videos, if you haven't seen 'em, check 'em out. They give you cadence recommendations and perceived effort which you can translate into your HR zones. There's a thread on here talking about improving bike speed and wattage, and one of the main things I got from it is a workout as follows: Day 1: 2x20 (with a warmup, break in between, and cool down) sufferfest = Hell Hath No Fury Day 2: 1x20 (w/u well, get after it hard, cool down ) sufferfest = the hunted Day 2 option 2: VO2 max work (w/u, 5x4min or something similar, cool down) suferfest = a very dark place Day 3: light spinning or active rest REPEAT |