Maximum HR

Male Max HR = 210 - (.5 x Age) - (0.01 x Weight) + 4

Female Max HR = 210 - (.5 x Age) - (.01 x Weight)

Training Heart Rate Ranges

Heart Rate Reserve = Max HR - Resting HR

Recovery Range = Less Than 60% of Heart Rate Useable + Resting HR     OR     Less Than 73% of Max HR if Resting HR is not known.

30 to 90 minutes duration.

A1 Range = Between 60% of Heart Rate Useable + Resting HR and 70% of Heart Rate Useable + Resting HR     OR     Between 73% of Max HR and 80% of Max HR if Resting HR is not known.

2 to 6 hours duration.

A2 Range = Between 70% of Heart Rate Useable + Resting HR and 80% of Heart Rate Useable + Resting HR     OR     Between 80% of Max HR and 87% of Max HR if Resting HR is not known.

2 to 4 hours duration.

E1 Range (Long Duration) = Between 95% of LT HR and LT HR if LT HR is known     OR     Between 80% of Heart Rate Useable + Resting HR and 85% of Heart Rate Useable + Resting HR     OR     Between 85% of Max HR and 89% of Max HR if Resting HR is not known.

8 to15 or 20 minute intervals with 5 minute recoveries x 4 to 5 repetitions.

E1 Range (Short Duration) = Between 98% of LT HR and 101% of LT HR if LT HR is known     OR     Between 80% of Heart Rate Useable + Resting HR and 85% of Heart Rate Useable + Resting HR     OR     Between 85% of Max HR and 90% of Max HR if Resting HR is not known.

2 to 8 minute intervals with 4 to 6 minute recoveries x 5 repetitions. (Near LT HR)

Training Plan Guidelines

Training should be proportioned approximately 60% A1, 30% A2, 8% Recovery and 2% E1. Alternate hard/fast/long rides with easy/slow/short rides to allow recovery. Increment no more than 10% distance per week. Taper 1 week before key events.