Zone training: Heart rate
After a morning of intense meetings and conference calls, I managed to have a late, albeit light lunch comprising idlis soaked in sambhar.
After a light snooze, I went to our community gym for some “zone training”.
My definition of zone training is maintaining heart rate (HR) during the exercise period at 80-85% of optimal HR.
My optimal HR stacks at (220 – 43) or 177 and the desired zone HR would measure between c141-150.
The exercise involves skipping and treadmill running alternatively.
Skipping: Two sets of 150 skips each, with a 30 second interval between the sets.
One-two minute break
Running: Start at a pace of 6.5kmph and walk one kilometre
Repeat skipping 2 x 150 with break
Running: One kilometre at 7.5 kmph speed
Repeat skipping 2 x 150 with break
Running: One kilometre at 8.5 kmph speed
Repeat skipping 2 x 150 with break
Running: One kilometre at 9.5 kmph speed
Repeat skipping 2 x 150 with break
Running: One kilometre at 10.5 kmph speed
Cool down: 3-4 km easy speed (6-6.5 kmph) across our community walkways.
Summary: 10 sets x 150 of skipping and c9km of walking/running.
Measured HR in zone varied between 135 (initial running) to 182 (during skipping HR rose from 120 levels to peak at c180 levels)
Of a total 1h40m of training, was in zone about 80% of the time. Good progress for today.
I will drink a dram or two of Laphroaig tonight to celebrate.