FITNESS FACTOR

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GENERAL TRAINING INTENSITY GUIDE

For those of you who haven't done much training outside of the season and train less than two hours per week, take a look at the suggested heart rate training zones...for those players wanting more information like this; register free today and become a member of the fast growing hardcore hockey team. 
 


GENERAL TRAINING INTENSITY GUIDE


Target Zone

 

% of HRmax

 

Age/HRmax (220 bpm-age)

 

Example durations

Training benefit

20 yrs

30 yrs

40 yrs

200 HRmax

290 HRmax

180 HRmax

Hard

80-90%

160-180 bpm

152-171 bpm

144-162 bpm

5-20 mins

Increases maximum training capacity. Recommended for fit users and short explosive training sessions. Examples are, interval training, sprinting, short bursts where your muscles feel tired in the short term and you are heavy breathing.

Moderate

70-80%

140-160 bpm

133-152 bpm

126-144 bpm

20-60 mins

Improves aerobic fitness and recommended for general training sessions with moderate length. Your breathing will be heavy the longer your work out. Examples are running, power walking, mountain biking, exercise classes over 30 mins.

Light

60-70%

120-140 bpm

114-133 bpm

108-126 bpm

30-90 mins

Improves basic endurance and also helps you to recover from harder training intensities. Low loading of muscles. Examples are walking, recreational cycling, and leisurely swimming.


Heart rate is an accurate measure for work intensity. Maximum heart rate (HRmax) is the highest number of beats your heart makes per minute, achieved in an all out effort (maximal work out).

HRmax is a reference point when determining training intensities for various workloads, such as endurance, speed endurance or speed thresholds. These are commonly known as three exercise zones; light, moderate and hard.

 

Steps to calculating your personal zones.

1. HRmax is the bpm you should calculate first. Use 220bpm - age for general use. If you want a more specific training calculation use the Karvonen method.

2. Now calculate your upper and lower thresholds of your HRmax for the three training zones. Calculate 60%, 70%, 80% and 90% thresholds of your personal HRmax.

For more information on HR calculations  or more tailored training intensities for the serious player, register as  basic member of hardcore hockey.

"To calculate your HRmax calculate 220-age. You then calculate the lower and upper thresholds of the training intensity."

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