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Cardio Junky Day

Today is a fun cardio junky day. I did 2 sets on the stationary bike, plus I will be running approximately 4K with a client tonight at 9PM. It should amount to about a 90 minute cardio day. Here is my HRZ breakdown from today:

Set 1- 26:00
3:00 120
7:00 130+
8:00 140+
4:00 160
4:00 130

Set 2- 26:00
6:00 120
8:00 130+
4:00 150
8:00 120

My RPE was consistently about 14, spiking to 16-17 during the 150-160 4:00 intervals.

Using the Heart Rate Reserve Method of Calculating Target Heart Rate Zones (TZ), here is my breakdown:

Kate: HRR TZ 129-164
Date<130 Warm Up/Cool downTZ 60-70% Maintain or lose weight
135-146		TZ 70-80% Improve Cardiovascular Fitness 146-158TZ 80-90% Improve Athletic Performance
158-170
07/21/1017:0019:0012:004:00

A chart like this kept as a log is  a useful tool for at-a-glance overview of what you are achieving during your cardio sessions from a HR perspective. I keep log charts like these for my clients and I check their HR's during our workouts to record the times in the zones. I use this for baseline progress updates, to motivate them, and to structure the cardio components of our workouts.


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