Spreadsheet to help with the Concept2.co.uk heart training

[randyharris]

UPDATE ON April 22:

Eddie Fletcher who is the person behind the heart rate training programs over on the Concept2 UK website contacted me. He had me clean up a heading and let me know that the % of Heart Rate Reserve has been revised but is not yet reflected on the UK website.

The spreadsheet has been updated to reflect the new information.

Enjoy.

==============

I like the interactive training guides over at the UK Conept2 website for heart rate training so I put together a little spreadsheet to help calculate the required information to train with that programme.

Concept2 UK Interactive Training Programme

Concept2 UK Interactive Weight Loss Training Programme.

You just enter your Age and Resting Heart Rate and it will fill in all the necessary info to coincide with the C2 UK training zones.

I went with the MHR calc from Wikipedia, but I also list a page that shows all the main calculations and you can enter a different MHR if you so desire (they were all within a couple BPM of each other so I don't see much point).

The little cheat sheet that the spreadsheet calculates for you is narrow enough to tape onto the beam of my Concept2 Model D for quick and easy reference.



You can download the file here: http://www.randyharris.net/Heart_Rate.xls

[Englishman116]

This is great! Thanks a lot!

[wkparry]

Randy,

Thanks for this information, I went to the training program website and generated a weight loss program. I wanted to make sure I understood it before using it. I'm assuming that an entry like 4 x 9' AT means that I would be doing 4 pieces of 9 minutes each at the AT level, correct?

I wasn't sure if the ' meant minutes. Also the recovery between intervals, should that be done with some light rowing or no rowing at all?

Thanks!

[Bob S.]

Randy,

Thanks for this information, I went to the training program website and generated a weight loss program. I wanted to make sure I understood it before using it. I'm assuming that an entry like 4 x 9' AT means that I would be doing 4 pieces of 9 minutes each at the AT level, correct?

I wasn't sure if the ' meant minutes. Also the recovery between intervals, should that be done with some light rowing or no rowing at all?

Thanks!

Correct and yes, ' does refer to minutes here. For most programs it seems to be optional as to whether one does light rowing (sometimes called "active rest" or not rowing, called 'passive rest"). If you have the monitor programmed for intervals, the monitor will keep a separate count of the meters run up during the rests, whether it is just a few from the wheel coasting a bit during the passive rests or the "real" meters rowed during the active rests. If you are resetting the monitor for each 9' piece, I don't know whether or not the active rest meters would be recorded unless you actually program in a set rest period.

Bob S.

[laupi]

Link does not work! Does anybody have the excel tool?

[randyharris]

laupi the download should work again. I had moved ISP web related stuff and this didn't make it for some reason, let me know if you can't download it now.

[M_Keating]

Thanks for this Randy.

M

[karldiesen]

Can the AN workouts substitute TR workouts?

[jrgibb]

Randy,

Thanks for this, I'd appriciate your thoughts / comments on my post regarding training and rest periods based on heart rate and the PM4 monitor;

http://www.c2forum.com/viewtopic.php?t=9389

Thanks,

J

[Heinz_Guderian]

Hi There,

Start using the excel, but found out that the header says HRR instead of MHR what is used in the concept.co.uk training programme.

It seems to make your base training harder, since if your heart is somewhat higher your training look much harder.

Is the calculation right? Just wanne be sure I don't put my wife in a program that is actually to heavy, since she is just starting.

[Junebug]

When I started the Interactive WL program about 10 months ago I used the %MHR and then after about 3-4 months went to the %HRR. For instance for me at AT % of MHR was 143 and %of HRR is 153 so about a 10 bpm increase. I saw my doctor prior to the change and I also had an EKG and all was well. By then my Cardio base had improved and my weight was already down about 12 lbs.

[Bokaj]

Does anyone still have the spreadsheet? Randy's site appears to be down or maybe gone.

[Citroen]

Does anyone still have the spreadsheet? Randy's site appears to be down or maybe gone.

http://www.randyharris.net/Heart_Rate.xls worked for me so I've grabbed a copy and put it out on http://rowing.servebeer.com/Heart_Rate.xls for you.

[Bill]

Hey Citroen,

How did you put that spreadsheet out onto the web again as http://rowing.servebeer.com/Heart_Rate.xls ?

Could I put something up as http://whatitsface.anything.com/Heart_Rate.xls if I wanted to ?


Bill

[Citroen]

Hey Citroen,

How did you put that spreadsheet out onto the web again as rowing.servebeer.com/Heart_Rate.xl ?

rowing.servebeer.com is a virtual host on my webserver running on my Ubuntu computer that sits under the desk in my home office.

If you want a place to play build a blog on http://wordpress.com, http://posterous.com or http://blogger.com - you can host file attachments on most blogging services.

If you want to play with a personal website try webs.com