Skip to main content

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.


Labels:

Comments

Post a Comment

Popular posts from this blog

Kate's Guide to Getting the Correct Sports Bra!

I wear an unusual size and it took me years to unlock the secrets to bra fitting (and finding!) I suffered for years in improperly fitting bras, and during exercise I would wear 2 or 3 just to get the support I needed.  E very woman needs support while performing sports; not having proper support means that there is extra stress put on the back during various activities. Even low-impact exercise s done without the support of a sports bra can result in strain on the upper back and shoulders that can result in pain or worse- injuries that may develop over time. Sports bras affect a woman’s posture. Exercising without support can result in slouching to prevent painful bouncing which throws the back and hips out of alignment and impedes form, leading to potential injury. The most common mistakes are when women wear a bra that is too small in the cup and too loose around the body for example a 38e instead of a 36f. Note: When you go down a band size, go up a cup! Step 1: T
Post a Comment
Read more

I don’t have a Diastasis- Why is my abdomen still distended postpartum?

I get asked this question all the time! Here is my answer: Research has shown that 100% of pregnant women will develop some degree of diastasis recti. A diastasis is a lateral separation in the abdominal wall between the recti or “six pack”, due to a stretching of the midline connective tissue or “linea alba”. Although some diastasis will heal postpartum, in many cases a separation will remain without restorative exercise. Distention from DR will present as a doming in the midline. Women who heal a diastasis spontaneously or through restorative exercise may still find that their abdomens are distended, particularly after a meal and/or at the end of the day. If there is no diastasis, why is this? This abdominal distention does not occur in the midline, but rather across the entire abdominal wall. This is due to a weakened hypotonic TVA- transverse abdominis muscle. The TVA is the deepest anterior abdominal muscle, wrapping around the midsection like a girdle, with a left an
2 comments
Read more

Is it Safe to Run with Pelvic Organ Prolapse?

In support of Incontinence Awareness Month June 2015 Is it Safe to Run with Pelvic Organ Prolapse? I was a recreational runner pre-baby. Post-baby, I suffered stress incontinence when I returned to the sport. I was fine while running, coughing or sneezing, but if both happened simultaneously I peed my pants. Although it improved as I recovered, it never fully resolved until I addressed it with a restorative exercise program. From a pelvic floor assessment I found out I have both a grade one cystocele and rectal prolapse . There are many moms who run with symptoms of incontinence, from a few drops to full bladder leakage. The solution is not to wear a pad, it is to address the obvious weakness and strategically strengthen the muscles to support the sport. Here’s what you need to know. 1. Running involves impact and requires the core strength necessary to support it. Stress incontinence is a symptom of core dysfunction and often related to diastasis recti (althoug
1 comment
Read more