puhpine- Журнал, 06 апр 15

Plan to train for half-tour

Heartrate: rest 54, aerobe 160, max 177.

zones to train in:
R - keep heartrate at approx. 100
D1 - HR 120-130
D2 - HR 135-145
D3 - HR 150-160
Max - HR 160-177

21 training hours per week.

If morning HR 54-60 -> train in zone D3 or Max
61-70 -> long D1 or short D2
71 and up -> R or D1

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if i am at ideal weight i must eat 1300 kcal to stay that weight.
my eating plan:
1300 kcal, plus 200 for each hour i work out, plus 200 for each hour i work out at level D3 or Max.


example today: morning HR=62 - workout 1.5 hour at D2 - 1495 kcal

evaluation for my plans is scheduled next friday.

have a great time guys...
your life is yours alone, rise up and live it!

maud.

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