heart rate max = 220 - your age. so since ur 16 according to your sig , that makes ur max 204. get ur heart rate no higher than 85% and train for at 30-45 minutes. generally light exercise is under 50% , moderate is 50-85% and maximal is 85%+
So should I cycle 2 times a week, between 30 - 45 minutes with 50 - 85% of my heart rate max, to get a good endurance ?
Should I also do interval training ? How should my cycling week training for endurance look like ?
If you were teaching a beginner to drive a car, would you spend any time at all telling them how to counter-steer in the corners, power-shift, or slingshot off a banked curve to pass someone?
If you're a "beginner" cyclist, then stop thinking about training programs and intervals, and heart rates and all that technical stuff.
Just go out and ride regularly and often for the next few months.
During that time, read a couple of books on cycling training. Friel's Cyclist's Training Bible, or Carmichael's Ultimate Ride, are good choices.
When you've put in a couple thousand miles then you can start thinking about a formal training program.
If you were teaching a beginner to drive a car, would you spend any time at all telling them how to counter-steer in the corners, power-shift, or slingshot off a banked curve to pass someone?
If you're a "beginner" cyclist, then stop thinking about training programs and intervals, and heart rates and all that technical stuff.
Just go out and ride regularly and often for the next few months.
During that time, read a couple of books on cycling training. Friel's Cyclist's Training Bible, or Carmichael's Ultimate Ride, are good choices.
When you've put in a couple thousand miles then you can start thinking about a formal training program.
Just so you know, that formula isn't really accurate or reliable. The best way to dermine your heart rate zones is via a VO2 test. If it's available at your fitness club or clinic, then you should consider it.
You can also do a bit of testing on your own. Here's some info.
[font=ARIAL]"Max Heart Rate (bpm) = 220 minus age in years[/font]
[font=ARIAL]This is only a rough approximation, and there is considerable variation between individuals of the same age. You can directly determine your maximum heart rate by an exercise stress test. It is vitally important that you undergo a physical examination prior to any stress test, especially if you are over 35.
Once you have determined your maximum heart rate, you can construct a target zone for your workouts. The aerobic training zone is usually between 70% and 90% max heart rate. Most training schedules incorporate different types of workouts (eg. long slow distance, high intensity intervals). You can construct different target zones depending upon the type of workout you are performing. The heart rate monitor helps you stay in that zone so that you can achieve your goal for that workout." [font=Arial][/font] [font=Arial][/font] [font=Arial][/font] [font=Arial][/font] Our site: usasportstraining.comusasportstraining.comOpen ↗. We sell triathlon/duathlon training products. You may find some handy literature or DVD's. 🙂[/font]
