At 85% HR what would be optimum daily duration?

[closesupport]

If you ride a trainer at a steady 85% HR and you do it daily how long should you go for optimum progress and recovery within 24 hours?

1-0-6hrs at aerobic intensity 8hrs
2-30-60 minutes at tempo 8-10hrs ----- Here
3-75-120 min tempo intensity 24-36hrs-----Here
4-15-45 min Lactate Threshold 24hrs
5-60-90 min Lactate Threshold 24-36hrs
6-10-30 min above Lactate Threshold 24-36hrs
7-45 min or more above Lactate Threshold 36-48hrs

I just increase it 5 minutes per week until i feel i'm ready to move onto the next stage in training after 7wks of base.

 

[wiredued]

Where does tempo fit in here can you put a percentage value on them? These are my heart rates at given intensity:

Max Heart Rate MHR 211bpm=100%,HR 200bpm=95%, HR 190bpm=90%(going into oxygen debt), HR 180bpm=85%(breathing borderline anaerobic but can go for an hour if I had to), HR 169bpm=80%(breathing noticable), HR 158bpm=75%, HR 148=70%, HR 137=65%.

Thanks

1-0-6hrs at aerobic intensity 8hrs
2-30-60 minutes at tempo 8-10hrs ----- Here
3-75-120 min tempo intensity 24-36hrs-----Here
4-15-45 min Lactate Threshold 24hrs
5-60-90 min Lactate Threshold 24-36hrs
6-10-30 min above Lactate Threshold 24-36hrs
7-45 min or more above Lactate Threshold 36-48hrs

I just increase it 5 minutes per week until i feel i'm ready to move onto the next stage in training after 7wks of base.

 

[closesupport]

Where does tempo fit in here can you put a percentage value on them? These are my heart rates at given intensity:

Max Heart Rate MHR 211bpm=100%,HR 200bpm=95%, HR 190bpm=90%(going into oxygen debt), HR 180bpm=85%(breathing borderline anaerobic but can go for an hour if I had to), HR 169bpm=80%(breathing noticable), HR 158bpm=75%, HR 148=70%, HR 137=65%.

Thanks

You mean something like that:

basic endurance 65-75%MHR
Aerobic endurance 75-89%MHR
Typical road race intensity 82-89%MHR
Tempo 85-95% of lactate threshold (161- 180bpm)
Speed training and above lactate threshold 89-95%MHR
Lactate threshold 189-190bpm 90 %MHR
Anerobic /Sprint intervals 94-100%

This what my calculator for Timezones and intensities runs off the information from, but i think, i made a boo boo anyway with the tempo i'm used to making them anyhow...................................!

 

[wiredued]

Thanks for those details it really helps with the translation.

You mean something like that:

basic endurance 65-75%MHR
Aerobic endurance 75-89%MHR
Typical road race intensity 82-89%MHR
Tempo 85-95% of lactate threshold (161- 180bpm)
Speed training and above lactate threshold 89-95%MHR
Lactate threshold 189-190bpm 90 %MHR
Anerobic /Sprint intervals 94-100%

This what my calculator for Timezones and intensities runs off the information from

 

[closesupport]

Thanks for those details it really helps with the translation.

Your welcome SIR,
I just hope things work out for you and the best of luck.

 

[closesupport]

Have you or the people who taught you ever done a "Jumping Jack"?

No but we had to do plenty BASTARDS at school, we used to love hearing the teacher pronounce the name of the exercise, cause we where young and it was illerious

i can't recall but i think they where burpees with a jump then a burpee with a star jump, this counted as one.

it may have just been with a starjump but it was years since my youth