H.I.T. INTERVAL HOMEWORK

 

 

 

First you'll need to do a little math. We need to get 3 target heart rate zones: Zone 1 is 60%-70% of your max. heart rate. Zone 2 is 71%-80% of max HR. And Zone 3 is 81-90% of max HR.

 

 

 

A good estimate of your max heart rate is:

 

 220-your age=max HR

 

Once you get your max HR, just multiply it by the appropriate percentages to get your zones.

 

So, for example, if you are 40 years old, here's how your zones would look:

 

 

 

max HR = 220-40 = 180

 

 

 

Zone 1 (lower limit) = 180x.60 = 108

 

Zone 1 (upper limit) = 180x.70 = 126

 

So Zone 1 is between a heart rate of 108 and 126

 

 

 

Zone 2 (lower limit) = 180x.71 = 128

 

Zone 2 (upper limit) = 180x.80 = 144

 

So Zone 2 is between a heart rate of 128 and 144.

 

 

 

Zone 3 (lower limit) = 180x.81 = 146

 

Zone 3 (upper limit) = 180x.90 = 162

 

So Zone 3 is between 146 and 162.

 

 

 

Keep your zones written down somewhere.

 

 

 

So for your interval workout this week, we will be working between Zone 3 and Zone 2. You will need a heart rate monitor, or you can use the heart rate monitor feature on the cardio equipment at your gym. A stationary bike is the best mode of exercise for intervals because you can change the intensity quickly and keep track of your heart rate constantly. Also, there is little stress on your joints. However, you can do any activity that involves a lot of muscle-mass, as long as your heart rate is going in and out of the Zones properly.

 

 

 

Interval Workout 3

 

 

 

Warm up - 3 minutes @ Zone 1

 

 

 

Work Interval - 3 minutes @ Zone 2. (Try to get to the top end of your Zone by the end of the interval.)

 

Recovery Interval - 1 minute @ Zone 1

 

Repeat the work and recovery intervals 6-8 times.

 

 

 

Cool-down - 2 minutes @ Zone 1

 

 

 

A note about Zones: The formula for your heart rate Zones is not absolute. Depending on your fitness level, you may need to adjust your zones. Zone 2 should be challenging enough that you can't hold a conversation without taking a breath between every 2-3 words. If it is necessary to adjust your zones, adjust all the numbers by 5-10.

 

 

 

If you have any questions, feel free to email me at okinyi@FDTtraining.com.