Heart Rate Monitor Workbook for Indoor Cyclists: A Heart Zone Training Program

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Written by two premier fitness experts and set up in a friendly workbook format, this book provides training rides in three fitness categories. Each workout includes a description of the ride and its purpose, a heart rate chart showing the five heart zones athletes should shoot for, the total number of heart zone training points, and a profile of the workout.

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Written by two premier fitness experts and set up in a friendly workbook format, this book provides training rides in three fitness categories. Each workout includes a description of the ride and its purpose, a heart rate chart showing the five heart zones athletes should shoot for, the total number of heart zone training points, and a profile of the workout.

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Product Details

  • ISBN-13: 9781884737930
  • Publisher: VeloPress
  • Publication date: 4/28/2001
  • Pages: 140
  • Sales rank: 1,009,878
  • Product dimensions: 8.27 (w) x 11.04 (h) x 0.33 (d)

Meet the Author

Edwards has raced for 30 years and won the women's divisions at the 1997 RAAM (Race Across America) and the Western States 100 Miler, and formerly held the master's world record at the Ironman Triathlon and the Iditashoe 100 Mile snowshoe race. She is a professional triathlete, having finished all 55 of the Danskin Triathlons over the past 10 years, and serves as the national spokesperson for the event. She has had top finishes at the Eco-Challenge Adventure Race, the Outdoor Quest in China, and the Olympic Marathon trials. She is a professional speaker who gives speeches on both fitness and success in life to audiences around the world.

Reed is the athletic director of the Bellevue Club, a large multipurpose club and hotel in Bellevue, Washington, and the creator of the training system used in the Heart Zones Cycling series. For the past three years, she has traveled around the country writing, speaking, and teaching workshops at camps, seminars, and programs on Heart Zones Cycling. She has written more than 100 workouts, three manuals, including an intructor's manual for the Heart Zones Cycling training program, and has led seminars and workshops as the founder, master trainer, and spokesperson for Heart Zones Cycling.

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Table of Contents

Acknowledgments v
Chapter 1 Why Cycle with Your Heart 1
Chapter 2 Cycling in Your Heart Zones 3
Heart Basics 3
Maximum Heart Rate 4
Heart Zones 6
Establishing Heart Zones 9
Chapter 3 Using a Heart Rate Monitor 10
Ten Tips for Training with a Heart Rate Monitor 10
Wearing a Heart Rate Monitor 12
Chapter 4 Understanding a Heart Zones Cycling Workout and Training in the Health Zones 14
The Benefits of Low-Intensity Training 14
The First Fourteen of the Top Twenty Heart Zone Training Rules 15
How to Read a Heart Zones Cycling Workout 16
Ready 21
Eight Great Workouts for Improving Your Health 23
Workout 1 Five by Two 23
Workout 2 Change of Heart 25
Workout 3 Crisscross Zone 1 and Zone 2 27
Workout 4 Ironsides 29
Workout 5 Recovery Intervals 31
Workout 6 Rock Bottom 33
Workout 7 Steady Eddy 35
Workout 8 Five by Five 37
Chapter 5 Training in the Fitness Heart Zones 39
Fit and Firm for Life 39
Heartfelt Changes in Heart Rate 41
Set 42
Fifteen Great Workouts for Improving Your Fitness 44
Workout 9 Talk Is Cheap 44
Workout 10 The Chain Gang 46
Workout 11 The Zipper 48
Workout 12 A Positive Spin 50
Workout 13 Afterburner 52
Workout 14 Fast Lane! 54
Workout 15 Footloose 56
Workout 16 Heartbeat 58
Workout 17 Hot Rod Heart 60
Workout 18 Hot Shot 62
Workout 19 Kool Hand Luke 64
Workout 20 Ladder to Success 66
Workout 21 Lancelot 68
Workout 22 Peek-A-Boo 70
Workout 23 Tailwind 72
Chapter 6 Training in the Performance Heart Zones 74
The Benefits and Challenges of High-Intensity Training 74
The Rest of the Top Twenty Heart Zone Training Rules 75
Go! 77
Twenty-Seven Great Workouts for High Performance 78
Workout 24 "10" 78
Workout 25 Five by Five 80
Workout 26 At, About, and Around 82
Workout 27 Blazing Saddles 84
Workout 28 Braveheart 86
Workout 29 Cutting Edge 88
Workout 30 Half Rack 90
Workout 31 Happy Feet 92
Workout 32 How 'Bout Them Apples? 94
Workout 33 Pumped 96
Workout 34 Seattle Ridge 98
Workout 35 Six-Pack 100
Workout 36 Spentervals 102
Workout 37 Sun Valley Express 104
Workout 38 The Right Stuff 106
Workout 39 Time-Trial Terror 108
Workout 40 Top Gun 110
Workout 41 Unleash the Mojo! 112
Workout 42 White Knuckles 114
Workout 43 Who Let the Dogs Out? 116
Workout 44 Winner's Circle 118
Workout 45 Your Number's Up 120
Workout 46 The Spinster 122
Workout 47 Surge 124
Workout 48 Hang On! Help Is on the Way! 126
Workout 49 Escape from the Rock 128
Workout 50 The Final Answer 130
Chapter 7 Going Beyond: Growing Your Fitness, Growing Your Life 133
Afterword: A Change of Heart 135
About the Authors 137
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