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Old 01-31-2008, 03:57 AM   #1 (permalink)
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Join Date: Jul 2006
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knaggs has a little shameless behaviour in the past
Req Target Heart Rate Advice

Im after some advice on target heart rates for cardio.

I recently hurt my leg and cant run so i hit the bike and the swimming pool at the gym instead.

I currently hit the bike for 30mins.

My heart rate hangs around 155-160bpm. I can push it up to 170bmp. But i dont really get breathless. My legs burn a bit and will struggle before my lungs do. Does this mean im reasonably fit? or am i doin it wrong?

I try do 2 minutes at 155+bpm then up the level for 2 mins and bump my HR to 170bpm, and keep doing this over the 25-30 minutes.

Ill hit the pool after this for 30 minutes and my lungs get a real work out, and im totally breathless. I'm guessing this is because its more anerobic than cycling??

Any advice is appreciated.

Want to get my cardio up, as its holding my grappling back big time!!!

Edit: Im 27 @ 88kg . I guess this would make a difference in advice on target HR?

Last edited by knaggs : 01-31-2008 at 04:00 AM. Reason: Forgot age and weight
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Old 01-31-2008, 08:54 AM   #2 (permalink)
Join Date: May 2007
Posts: 244
Cyclist is an unknown quantity at this pointCyclist is an unknown quantity at this point
Try lowering the gears on the bike or moving to a setting that isn't as hard to push on the bike, but spin the pedals faster.

You can try adding sprint intervals that will really gas out your lungs and legs. You have to drop gears / lower setting to start your sprint and you shift up back into your original gear then up another maintaining a 100 - 115 spin. (Thought this really depends on the guy riding.)

Your target on the bike is to hit at 80 - 100 rpms comfortably with a good pedal stroke. If you are target heart rate training you want to work between 70 - 80% of max heart rate.

Last edited by Cyclist : 01-31-2008 at 08:56 AM.
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