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

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

by Sally Edwards, Sally Reed

Paperback

$14.95

Overview

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.

Product Details

ISBN-13: 9781884737930
Publisher: VeloPress
Publication date: 04/28/2001
Pages: 138
Product dimensions: 8.27(w) x 11.04(h) x 0.33(d)

About 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.

Table of Contents

Acknowledgmentsv
Chapter 1Why Cycle with Your Heart1
Chapter 2Cycling in Your Heart Zones3
Heart Basics3
Maximum Heart Rate4
Heart Zones6
Establishing Heart Zones9
Chapter 3Using a Heart Rate Monitor10
Ten Tips for Training with a Heart Rate Monitor10
Wearing a Heart Rate Monitor12
Chapter 4Understanding a Heart Zones Cycling Workout and Training in the Health Zones14
The Benefits of Low-Intensity Training14
The First Fourteen of the Top Twenty Heart Zone Training Rules15
How to Read a Heart Zones Cycling Workout16
Ready21
Eight Great Workouts for Improving Your Health23
Workout 1Five by Two23
Workout 2Change of Heart25
Workout 3Crisscross Zone 1 and Zone 227
Workout 4Ironsides29
Workout 5Recovery Intervals31
Workout 6Rock Bottom33
Workout 7Steady Eddy35
Workout 8Five by Five37
Chapter 5Training in the Fitness Heart Zones39
Fit and Firm for Life39
Heartfelt Changes in Heart Rate41
Set42
Fifteen Great Workouts for Improving Your Fitness44
Workout 9Talk Is Cheap44
Workout 10The Chain Gang46
Workout 11The Zipper48
Workout 12A Positive Spin50
Workout 13Afterburner52
Workout 14Fast Lane!54
Workout 15Footloose56
Workout 16Heartbeat58
Workout 17Hot Rod Heart60
Workout 18Hot Shot62
Workout 19Kool Hand Luke64
Workout 20Ladder to Success66
Workout 21Lancelot68
Workout 22Peek-A-Boo70
Workout 23Tailwind72
Chapter 6Training in the Performance Heart Zones74
The Benefits and Challenges of High-Intensity Training74
The Rest of the Top Twenty Heart Zone Training Rules75
Go!77
Twenty-Seven Great Workouts for High Performance78
Workout 24"10"78
Workout 25Five by Five80
Workout 26At, About, and Around82
Workout 27Blazing Saddles84
Workout 28Braveheart86
Workout 29Cutting Edge88
Workout 30Half Rack90
Workout 31Happy Feet92
Workout 32How 'Bout Them Apples?94
Workout 33Pumped96
Workout 34Seattle Ridge98
Workout 35Six-Pack100
Workout 36Spentervals102
Workout 37Sun Valley Express104
Workout 38The Right Stuff106
Workout 39Time-Trial Terror108
Workout 40Top Gun110
Workout 41Unleash the Mojo!112
Workout 42White Knuckles114
Workout 43Who Let the Dogs Out?116
Workout 44Winner's Circle118
Workout 45Your Number's Up120
Workout 46The Spinster122
Workout 47Surge124
Workout 48Hang On! Help Is on the Way!126
Workout 49Escape from the Rock128
Workout 50The Final Answer130
Chapter 7Going Beyond: Growing Your Fitness, Growing Your Life133
Afterword: A Change of Heart135
About the Authors137

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