HeartRateTraining FASTER 6weeks 20150512 edit · 2015. 5. 12. · Y O U R RES U LT S A c hie v e...

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F I N D Y O U R P E R S O N A L H E A R T - R A T E Z O N E S CREATE YOUR IDEAL TRAINING PROGRAMME CREATE YOUR IDEAL TRAINING PROGRAM T R A I N W I T H Y O U R H E A R T ACHIEVE THE RESULTS YOU WANT TRAIN SMARTER RUN MORE EFFICIENTLY BURN MORE FAT RECOVER BETTER PREVENT INJURY IMPROVE FASTER M O N / T UE / WED / T HU / F RI / SAT / SUN SPRINT SPEED ENDURE FAT BURN EASY 1 5 4 3 2 TRAIN WITH YOUR HEART It tells you exactly how hard your body is working at every moment, so you can optimize your training to match your goals. Only heart-rate measures the intensity of your workout. That’s because the same run may take like stress, sleep, recovery time and hydration all play a part. YOUR RESULTS Achieve the results you want • Train smarter • Burn more fat • Recover better • Prevent injury • Improve faster Find your personal heart-rate zones Understand your 5 heart-rate zones and which energy source you are using based on your maximum heart-rate. Your zones are based on percentages of your personal maximum heart-rate. YOUR BODY 1 50- 60% EASY 5 90- 100% 2 60- 70% FAT BURN 3 70- 80% ENDURE SPRINT LOSE WEIGHT MAXIMISE PERFORMANCE IMPROVE OVERALL FITNESS 4 80- 90% SPEED Mix zones to create your ideal training program of time, you can create a unique personal training program — tailored to your specific goals. So if your goal is a marathon, focus on lower zones. If you’re preparing for a fast 5k, you’ll want to look at higher zones in shorter bursts. Including a mix of zones gets your body used to run faster and go further. YOUR WORKOUT 15 10 21 2 2 1 MON Time (min) 60 0

Transcript of HeartRateTraining FASTER 6weeks 20150512 edit · 2015. 5. 12. · Y O U R RES U LT S A c hie v e...

Page 1: HeartRateTraining FASTER 6weeks 20150512 edit · 2015. 5. 12. · Y O U R RES U LT S A c hie v e the r e sults y ou w a n t Tra in smart e r Burn mor e fa t R ecover b t r P rev nt

Find your personal heart-rate zones

Understand your 5 heart-rate zones and which energy source you are using based on your maximum heart-rate. Your zones are based on percentages of your personal maximum heart-rate.

YOUR BODYMix zones to create your ideal training programme

of time, you can create a unique personal training programme — tailored to your specific goals. So if your goal is a marathon, focus on lower zones. If you’re preparing for a fast 5k, you’ll want to look at higher zones in shorter bursts.

Including a mix of zones gets your body used to

run faster and go further.

YOUR WORKOUTTRAIN WITH YOUR HEART

It tells you exactly how hard your body is working at every moment, so you can optimise your training to match your goals.

Only heart-rate measures the intensity of your workout. That’s because the same run may take

like stress, sleep, recovery time and hydration all play a part.

YOUR RESULTSAchieve the results you want

1510 21 2 21MON

FIND YOUR PERSON

AL H

EART-RATE ZONES

CREATE YOUR IDEAL TRAINING PROGRAMME

CREATE YOUR IDEAL

TRAINING PROGRAM

TRA

IN W

ITH YO

UR HEART

ACHIEVE THE RESULTS

YOU WANTTRAIN SMARTERRUN MORE EFFICIENTLYBURN MORE FATRECOVER BETTERPREVENT INJURYIMPROVE FASTER

MON / TUE / WED / THU / FRI / SAT / SUN

SPRINT SPEED ENDURE FAT BURN EASY1

5

4

3

2

1

EA

SY

5 2

FAT

BU

RN

3

EN

DU

RE

LOSE WEIGHTMAXIMISE PERFORMANCE

IMPROVE OVERALL FITNESS

4

Find your personal heart-rate zones

Understand your 5 heart-rate zones and which energy source you are using based on your maximum heart-rate. Your zones are based on percentages of your personal maximum heart-rate.

YOUR BODYMix zones to create your ideal training programme

of time, you can create a unique personal training programme — tailored to your specific goals. So if your goal is a marathon, focus on lower zones. If you’re preparing for a fast 5k, you’ll want to look at higher zones in shorter bursts.

Including a mix of zones gets your body used to

run faster and go further.

YOUR WORKOUTTRAIN WITH YOUR HEART

It tells you exactly how hard your body is working at every moment, so you can optimize your training to match your goals.

Only heart-rate measures the intensity of your workout. That’s because the same run may take

like stress, sleep, recovery time and hydration all play a part.

YOUR RESULTSAchieve the results you want

• Train smarter

• Burn more fat• Recover better• Prevent injury• Improve faster

1510 21 2 21MON

Time (min) 600

1

50-60%

EA

SY

5

90-100%

2

60-70%

FAT

BU

RN

3

70-80%

EN

DU

RE

SP

RIN

T

LOSE WEIGHTMAXIMISE PERFORMANCE

IMPROVE OVERALL FITNESS

4

80-90%

SP

EE

D

Find your personal heart-rate zones

Understand your 5 heart-rate zones and which energy source you are using based on your maximum heart-rate. Your zones are based on percentages of your personal maximum heart-rate.

YOUR BODYMix zones to create your ideal training programme

of time, you can create a unique personal training programme — tailored to your specific goals. So if your goal is a marathon, focus on lower zones. If you’re preparing for a fast 5k, you’ll want to look at higher zones in shorter bursts.

Including a mix of zones gets your body used to

run faster and go further.

YOUR WORKOUTTRAIN WITH YOUR HEART

It tells you exactly how hard your body is working at every moment, so you can optimise your training to match your goals.

Only heart-rate measures the intensity of your workout. That’s because the same run may take

like stress, sleep, recovery time and hydration all play a part.

YOUR RESULTSAchieve the results you want

• Train smarter

• Burn more fat• Recover better• Prevent injury• Improve faster

1510 21 2 21MON

Time (min) 600

1

50-60%

EA

SY

5

90-100%

2

60-70%

FAT

BU

RN

3

70-80%

EN

DU

RE

SP

RIN

T

LOSE WEIGHTMAXIMISE PERFORMANCE

IMPROVE OVERALL FITNESS

4

80-90%

SP

EE

D

Find your personal heart-rate zones

Understand your 5 heart-rate zones and which energy source you are using based on your maximum heart-rate. Your zones are based on percentages of your personal maximum heart-rate.

YOUR BODYMix zones to create your ideal training programme

of time, you can create a unique personal training programme — tailored to your specific goals. So if your goal is a marathon, focus on lower zones. If you’re preparing for a fast 5k, you’ll want to look at higher zones in shorter bursts.

Including a mix of zones gets your body used to

run faster and go further.

YOUR WORKOUT

It tells you exactly how hard your body is working at every moment, so you can optimise your training to

Only heart-rate measures the intensity of your workout. That’s because the same run may take

like stress, sleep, recovery time and hydration all

1510 21 2 21MON

Time (min) 600

RATE ZONES

CREATE YOUR IDEAL TRAINING PROGRAMME

CREATE YOUR IDEAL

TRAINING PROGRAMME

TRAIN SMARTERRUN MORE EFFICIENTLYBURN MORE FATRECOVER BETTERPREVENT INJURYIMPROVE FASTER

MON / TUE / WED / THU / FRI / SAT / SUN

1

50-60%

EA

SY

5

90-100%

2

60-70%

FAT

BU

RN

3

70-80%

EN

DU

RE

SP

RIN

T

LOSE WEIGHTMAXIMISE PERFORMANCE

IMPROVE OVERALL FITNESS

4

80-90%

SP

EE

D

Find your personal heart-rate zones

Understand your 5 heart-rate zones and which energy source you are using based on your maximum heart-rate. Your zones are based on percentages of your personal maximum heart-rate.

YOUR BODYMix zones to create your ideal training program

of time, you can create a unique personal training program — tailored to your specific goals. So if your goal is a marathon, focus on lower zones. If you’re preparing for a fast 5k, you’ll want to look at higher zones in shorter bursts.

Including a mix of zones gets your body used to

run faster and go further.

YOUR WORKOUT

It tells you exactly how hard your body is working at every moment, so you can optimise your training to

workout. That’s because the same run may take

like stress, sleep, recovery time and hydration all

1510 21 2 21MON

Time (min) 600

NA

L HEA

RT-RATE ZONES

CREATE YOUR IDEAL TRAINING PROGRAMME

CREATE YOUR IDEAL

TRAINING PROGRAMME

TRAIN SMARTERRUN MORE EFFICIENTLYBURN MORE FATRECOVER BETTERPREVENT INJURYIMPROVE FASTER

MON / TUE / WED / THU / FRI / SAT / SUN

ENDURE FAT BURN EASY1

3

2

1

50-60%

EA

SY

5

90-100%

2

60-70%

FAT

BU

RN

3

70-80%

EN

DU

RE

SP

RIN

T

LOSE WEIGHTMAXIMISE PERFORMANCE

IMPROVE OVERALL FITNESS

4

80-90%

SP

EE

D

Page 2: HeartRateTraining FASTER 6weeks 20150512 edit · 2015. 5. 12. · Y O U R RES U LT S A c hie v e the r e sults y ou w a n t Tra in smart e r Burn mor e fa t R ecover b t r P rev nt

FIND YOUR PERSON

AL H

EART-RATE ZONES

CREATE YOUR IDEAL TRAINING PROGRAMME

CREATE YOUR IDEAL

TRAINING PROGRAMME

TRA

IN W

ITH YO

UR HEART

ACHIEVE THE RESULTS

YOU WANTTRAIN SMARTERRUN MORE EFFICIENTLYBURN MORE FATRECOVER BETTERPREVENT INJURYIMPROVE FASTER

MON / TUE / WED / THU / FRI / SAT / SUN

SPRINT SPEED ENDURE FAT BURN EASY1

5

4

3

2

FIND YOUR PERSON

AL H

EART-RATE ZONES

CREATE YOUR IDEAL TRAINING PROGRAMME

CREATE YOUR IDEAL

TRAINING PROGRAMME

TRA

IN W

ITH YO

UR HEART

ACHIEVE THE RESULTS

YOU WANTTRAIN SMARTERRUN MORE EFFICIENTLYBURN MORE FATRECOVER BETTERPREVENT INJURYIMPROVE FASTER

MON / TUE / WED / THU / FRI / SAT / SUN

SPRINT SPEED ENDURE FAT BURN EASY1

5

4

3

2

FIND YOUR PERSON

A

YOUR HEART

SPRINT SPEED5

4 FIND YOU

YOUR HEART

55551055155510

5510101055551055555

5

5

55 2020 5

10 5x14

10

10 5x12

10 25

10 25 51010

2020

TRAIN WITH YOUR HEART

REST

REST

REST

1

3

4

5

6

7

2

WEEK 1

Time (min) 600

1

50-60%

EA

SY

5

90-100%

2

60-70%

FAT

BU

RN

3

70-80%

EN

DU

RE

SP

RIN

T

4

80-90%

SP

EE

D

IMPROVE OVERALL FITNESS

MAXIMISEPERFORMANCE

LOSE WEIGHT

REST

REST

REST

REST

REST

REST

REST

REST

REST

REST

REST

REST

REST

REST

REST

GO FASTER IN 6 WEEKS

If your current running level is:

START WITH:

Beginner 1 time a month

for30+ min

day 1 & 6

Intermediate 2 times a week

for 30+ min

day 1, 4 & 6

Advanced 3 - 4 times a week

for30+ min

complete schedule

25 5

WEEK 21

2

3

4

5

6

7

20

WEEK 31

2

3

4

5

6

7

25 5

25 5

25 5

5

25 25 25

WEEK 41

2

3

4

5

6

7

55

5

5

5 530 530

WEEK 51

3

4

5

6

7

2

WEEK 61

2

3

4

5

6

7

5

5

DAY

Use the TomTom Runner Cardio to ensure you stay in your heart rate zone tomtom.com/sports

Your heart rate zones

Your personal training programme

30s 30s 30s 30s 30s1x10

30s 1x8

30s 2x6

30s 2x8


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L A L E T T R E W E B M E S T R E

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T H E R E P E A T E R

T H E R E P E A T E R