HeartRateTraining FASTER 6weeks 20150512 edit · 2015. 5. 12. · Y O U R RES U LT S A c hie v e...
Transcript of HeartRateTraining FASTER 6weeks 20150512 edit · 2015. 5. 12. · Y O U R RES U LT S A c hie v e...
Find your personal heart-rate zones
Understand your 5 heart-rate zones and which energy source you are using based on your maximum heart-rate. Your zones are based on percentages of your personal maximum heart-rate.
YOUR BODYMix zones to create your ideal training programme
of time, you can create a unique personal training programme — tailored to your specific goals. So if your goal is a marathon, focus on lower zones. If you’re preparing for a fast 5k, you’ll want to look at higher zones in shorter bursts.
Including a mix of zones gets your body used to
run faster and go further.
YOUR WORKOUTTRAIN WITH YOUR HEART
It tells you exactly how hard your body is working at every moment, so you can optimise your training to match your goals.
Only heart-rate measures the intensity of your workout. That’s because the same run may take
like stress, sleep, recovery time and hydration all play a part.
YOUR RESULTSAchieve the results you want
1510 21 2 21MON
FIND YOUR PERSON
AL H
EART-RATE ZONES
CREATE YOUR IDEAL TRAINING PROGRAMME
CREATE YOUR IDEAL
TRAINING PROGRAM
TRA
IN W
ITH YO
UR HEART
ACHIEVE THE RESULTS
YOU WANTTRAIN SMARTERRUN MORE EFFICIENTLYBURN MORE FATRECOVER BETTERPREVENT INJURYIMPROVE FASTER
MON / TUE / WED / THU / FRI / SAT / SUN
SPRINT SPEED ENDURE FAT BURN EASY1
5
4
3
2
1
EA
SY
5 2
FAT
BU
RN
3
EN
DU
RE
LOSE WEIGHTMAXIMISE PERFORMANCE
IMPROVE OVERALL FITNESS
4
Find your personal heart-rate zones
Understand your 5 heart-rate zones and which energy source you are using based on your maximum heart-rate. Your zones are based on percentages of your personal maximum heart-rate.
YOUR BODYMix zones to create your ideal training programme
of time, you can create a unique personal training programme — tailored to your specific goals. So if your goal is a marathon, focus on lower zones. If you’re preparing for a fast 5k, you’ll want to look at higher zones in shorter bursts.
Including a mix of zones gets your body used to
run faster and go further.
YOUR WORKOUTTRAIN WITH YOUR HEART
It tells you exactly how hard your body is working at every moment, so you can optimize your training to match your goals.
Only heart-rate measures the intensity of your workout. That’s because the same run may take
like stress, sleep, recovery time and hydration all play a part.
YOUR RESULTSAchieve the results you want
• Train smarter
• Burn more fat• Recover better• Prevent injury• Improve faster
1510 21 2 21MON
Time (min) 600
1
50-60%
EA
SY
5
90-100%
2
60-70%
FAT
BU
RN
3
70-80%
EN
DU
RE
SP
RIN
T
LOSE WEIGHTMAXIMISE PERFORMANCE
IMPROVE OVERALL FITNESS
4
80-90%
SP
EE
D
Find your personal heart-rate zones
Understand your 5 heart-rate zones and which energy source you are using based on your maximum heart-rate. Your zones are based on percentages of your personal maximum heart-rate.
YOUR BODYMix zones to create your ideal training programme
of time, you can create a unique personal training programme — tailored to your specific goals. So if your goal is a marathon, focus on lower zones. If you’re preparing for a fast 5k, you’ll want to look at higher zones in shorter bursts.
Including a mix of zones gets your body used to
run faster and go further.
YOUR WORKOUTTRAIN WITH YOUR HEART
It tells you exactly how hard your body is working at every moment, so you can optimise your training to match your goals.
Only heart-rate measures the intensity of your workout. That’s because the same run may take
like stress, sleep, recovery time and hydration all play a part.
YOUR RESULTSAchieve the results you want
• Train smarter
• Burn more fat• Recover better• Prevent injury• Improve faster
1510 21 2 21MON
Time (min) 600
1
50-60%
EA
SY
5
90-100%
2
60-70%
FAT
BU
RN
3
70-80%
EN
DU
RE
SP
RIN
T
LOSE WEIGHTMAXIMISE PERFORMANCE
IMPROVE OVERALL FITNESS
4
80-90%
SP
EE
D
Find your personal heart-rate zones
Understand your 5 heart-rate zones and which energy source you are using based on your maximum heart-rate. Your zones are based on percentages of your personal maximum heart-rate.
YOUR BODYMix zones to create your ideal training programme
of time, you can create a unique personal training programme — tailored to your specific goals. So if your goal is a marathon, focus on lower zones. If you’re preparing for a fast 5k, you’ll want to look at higher zones in shorter bursts.
Including a mix of zones gets your body used to
run faster and go further.
YOUR WORKOUT
It tells you exactly how hard your body is working at every moment, so you can optimise your training to
Only heart-rate measures the intensity of your workout. That’s because the same run may take
like stress, sleep, recovery time and hydration all
1510 21 2 21MON
Time (min) 600
RATE ZONES
CREATE YOUR IDEAL TRAINING PROGRAMME
CREATE YOUR IDEAL
TRAINING PROGRAMME
TRAIN SMARTERRUN MORE EFFICIENTLYBURN MORE FATRECOVER BETTERPREVENT INJURYIMPROVE FASTER
MON / TUE / WED / THU / FRI / SAT / SUN
1
50-60%
EA
SY
5
90-100%
2
60-70%
FAT
BU
RN
3
70-80%
EN
DU
RE
SP
RIN
T
LOSE WEIGHTMAXIMISE PERFORMANCE
IMPROVE OVERALL FITNESS
4
80-90%
SP
EE
D
Find your personal heart-rate zones
Understand your 5 heart-rate zones and which energy source you are using based on your maximum heart-rate. Your zones are based on percentages of your personal maximum heart-rate.
YOUR BODYMix zones to create your ideal training program
of time, you can create a unique personal training program — tailored to your specific goals. So if your goal is a marathon, focus on lower zones. If you’re preparing for a fast 5k, you’ll want to look at higher zones in shorter bursts.
Including a mix of zones gets your body used to
run faster and go further.
YOUR WORKOUT
It tells you exactly how hard your body is working at every moment, so you can optimise your training to
workout. That’s because the same run may take
like stress, sleep, recovery time and hydration all
1510 21 2 21MON
Time (min) 600
NA
L HEA
RT-RATE ZONES
CREATE YOUR IDEAL TRAINING PROGRAMME
CREATE YOUR IDEAL
TRAINING PROGRAMME
TRAIN SMARTERRUN MORE EFFICIENTLYBURN MORE FATRECOVER BETTERPREVENT INJURYIMPROVE FASTER
MON / TUE / WED / THU / FRI / SAT / SUN
ENDURE FAT BURN EASY1
3
2
1
50-60%
EA
SY
5
90-100%
2
60-70%
FAT
BU
RN
3
70-80%
EN
DU
RE
SP
RIN
T
LOSE WEIGHTMAXIMISE PERFORMANCE
IMPROVE OVERALL FITNESS
4
80-90%
SP
EE
D
FIND YOUR PERSON
AL H
EART-RATE ZONES
CREATE YOUR IDEAL TRAINING PROGRAMME
CREATE YOUR IDEAL
TRAINING PROGRAMME
TRA
IN W
ITH YO
UR HEART
ACHIEVE THE RESULTS
YOU WANTTRAIN SMARTERRUN MORE EFFICIENTLYBURN MORE FATRECOVER BETTERPREVENT INJURYIMPROVE FASTER
MON / TUE / WED / THU / FRI / SAT / SUN
SPRINT SPEED ENDURE FAT BURN EASY1
5
4
3
2
FIND YOUR PERSON
AL H
EART-RATE ZONES
CREATE YOUR IDEAL TRAINING PROGRAMME
CREATE YOUR IDEAL
TRAINING PROGRAMME
TRA
IN W
ITH YO
UR HEART
ACHIEVE THE RESULTS
YOU WANTTRAIN SMARTERRUN MORE EFFICIENTLYBURN MORE FATRECOVER BETTERPREVENT INJURYIMPROVE FASTER
MON / TUE / WED / THU / FRI / SAT / SUN
SPRINT SPEED ENDURE FAT BURN EASY1
5
4
3
2
FIND YOUR PERSON
A
YOUR HEART
SPRINT SPEED5
4 FIND YOU
YOUR HEART
55551055155510
5510101055551055555
5
5
55 2020 5
10 5x14
10
10 5x12
10 25
10 25 51010
2020
TRAIN WITH YOUR HEART
REST
REST
REST
1
3
4
5
6
7
2
WEEK 1
Time (min) 600
1
50-60%
EA
SY
5
90-100%
2
60-70%
FAT
BU
RN
3
70-80%
EN
DU
RE
SP
RIN
T
4
80-90%
SP
EE
D
IMPROVE OVERALL FITNESS
MAXIMISEPERFORMANCE
LOSE WEIGHT
REST
REST
REST
REST
REST
REST
REST
REST
REST
REST
REST
REST
REST
REST
REST
GO FASTER IN 6 WEEKS
If your current running level is:
START WITH:
Beginner 1 time a month
for30+ min
day 1 & 6
Intermediate 2 times a week
for 30+ min
day 1, 4 & 6
Advanced 3 - 4 times a week
for30+ min
complete schedule
25 5
WEEK 21
2
3
4
5
6
7
20
WEEK 31
2
3
4
5
6
7
25 5
25 5
25 5
5
25 25 25
WEEK 41
2
3
4
5
6
7
55
5
5
5 530 530
WEEK 51
3
4
5
6
7
2
WEEK 61
2
3
4
5
6
7
5
5
DAY
Use the TomTom Runner Cardio to ensure you stay in your heart rate zone tomtom.com/sports
Your heart rate zones
Your personal training programme
30s 30s 30s 30s 30s1x10
30s 1x8
30s 2x6
30s 2x8