Training Intensity

[[old] SkipD]

Hi!<br /><br />For the workouts listed - how hard should we go for each workout? Should it be a percentage of your max heart ratee - 10 seconds slower than your 2k pr pace - obviously 10 times 1:30 at 24 - 26 will be at a higher intensity - but - specifically how hard? Thanks - Skip D.

[[old] Jim Castellan]

I just got to looking at it today after posting my erg work for the first half of July. I see I'm not doing anything like the suggestion -- I do weights every other day with 30-45 solid erg pieces on the other days. Hmmmmm.....<br /><br />Can someone please inform me what the (4.3.2.1) means on the Tues. AM recommended workout? Everything else I can figure out. I know the Tuesday workoout rating should go up 2 spm for each piece starting at 18 spm. But I can't figure out what the (4.3.2.1) means.<br /><br />Thanks.<br /><br />

[[old] dadams]

<!--QuoteBegin-Jim Castellan+Jul 17 2005, 09:49 AM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(Jim Castellan @ Jul 17 2005, 09:49 AM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->I just got to looking at it today after posting my erg work for the first half of July. I see I'm not doing anything like the suggestion -- I do weights every other day with 30-45 solid erg pieces on the other days. Hmmmmm.....<br /><br />Can someone please inform me what the (4.3.2.1) means on the Tues. AM recommended workout? Everything else I can figure out. I know the Tuesday workoout rating should go up 2 spm for each piece starting at 18 spm. But I can't figure out what the (4.3.2.1) means.<br /><br />Thanks. <br /> </td></tr></table><br /><br />4 min, 3 min, 2 min, 1 min (4.3.2.1)<br /><br />Dwayne

[[old] ttrhr]

<!--QuoteBegin-SkipD+Jul 12 2005, 12:36 PM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(SkipD @ Jul 12 2005, 12:36 PM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->Hi!<br /><br />For the workouts listed - how hard should we go for each workout? Should it be a percentage of your max heart ratee - 10 seconds slower than your 2k pr pace - obviously 10 times 1:30 at 24 - 26 will be at a higher intensity - but - specifically how hard? Thanks - Skip D. <br /> </td></tr></table><br />Hello SkipD<br /><br />Heart Rates are very individual, so use them as a guide, not a rule. <br />3*20' or 60' Swim Bike Run, 65-70% of max<br />4*10' (4.3.2.1) and 6*10', 70-75% of max<br />10*90" , 75-85% of max<br /><br />I hope that helps,<br /><br />Tom