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The Water Cooler
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Fitness accountability thread?
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<blockquote data-quote="inactive" data-source="post: 2998413" data-attributes="member: 7488"><p>When cycling for aerobic fitness and/or fat burning keep your HR relatively low. A number is somewhat meaningless as everyone's peak and resting HR vary by age gender and fitness. You can take a max heart rate test or roughly estimate by taking 220 minutes your age. That's really a wild guess though so a test is better.</p><p></p><p>Once you know that, here's rough HR zones for running:</p><p></p><p><strong>Training Run Type</strong> <strong>Percent of Maximal Heart Rate (% of MHR)</strong></p><p>Marathon pace 79-88%</p><p>Long runs 75-85%</p><p>General aerobic runs 70-81%</p><p>Recovery runs <70%</p><p></p><p>This somewhat translates to cycling; as in a normal easy ride should be under 80% or so. I will add that most people, myself included, find they have lower HRs when cycling versus running at the same perceived effort. Meaning I tap out at a lower HR cycling than I do running. But YMMV.</p><p></p><p>I'd also recommend keeping resistance low and a higher cadence/rpm. It's generally better on your legs and tends to work you more aerobically versus anaerobically. The HIIT is good but Id not do it every ride. Easy steady effort over consistent workouts - week over week and month over month - is arguably better for aerobic fitness. So a steady to high RPM at the right HR for increasing durations as you gain fitness. Time matters more universally than distance as time can be used to limit overtraining regardless of fitness/distance covered. I think cycling you should keep it to 60-90 minutes max save for a single long ride a week; I say this because in running we say keep it 60 or less save for the weekly workout and the long run. I cycle though less than I run.</p></blockquote><p></p>
[QUOTE="inactive, post: 2998413, member: 7488"] When cycling for aerobic fitness and/or fat burning keep your HR relatively low. A number is somewhat meaningless as everyone's peak and resting HR vary by age gender and fitness. You can take a max heart rate test or roughly estimate by taking 220 minutes your age. That's really a wild guess though so a test is better. Once you know that, here's rough HR zones for running: [B]Training Run Type[/B] [B]Percent of Maximal Heart Rate (% of MHR)[/B] Marathon pace 79-88% Long runs 75-85% General aerobic runs 70-81% Recovery runs <70% This somewhat translates to cycling; as in a normal easy ride should be under 80% or so. I will add that most people, myself included, find they have lower HRs when cycling versus running at the same perceived effort. Meaning I tap out at a lower HR cycling than I do running. But YMMV. I'd also recommend keeping resistance low and a higher cadence/rpm. It's generally better on your legs and tends to work you more aerobically versus anaerobically. The HIIT is good but Id not do it every ride. Easy steady effort over consistent workouts - week over week and month over month - is arguably better for aerobic fitness. So a steady to high RPM at the right HR for increasing durations as you gain fitness. Time matters more universally than distance as time can be used to limit overtraining regardless of fitness/distance covered. I think cycling you should keep it to 60-90 minutes max save for a single long ride a week; I say this because in running we say keep it 60 or less save for the weekly workout and the long run. I cycle though less than I run. [/QUOTE]
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