421_Morbius Heart Rate Zone Calculator

8/12/2019 421_Morbius Heart Rate Zone Calculator

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The Morbius Labs Utlimate Heart Rate Zone CalculatPredict Max HR: Age Only Method - Not very accurate. Predict Max HR: Age and Se

MaxHR = 179 220 - Age Male MaxHR = 181.2Female MaxHR = 180.3

These values MUST be insterted

Age = 41 Enter your Maximum Heart Rate using known MaxHR Your MaxHR = 198 or one of the values from the estimation formulas above.

Resting HR = 53 Must be taken manually. Take in morning before getting up.Lactate Threshold = 174 Avg BPM of last 20 min of a 30 min Time Trial as prescribed by JoLactate Threshold = 165 Avg BPM of 60 min Time Trial as prescribed by Andy Coggan .

Please view corresponding worksheets for more thorough descriptions of training zones.

Methodology: Joe Friel: Based on Lactate Threshold Heart Rate (LTHR)Zone: Percentage Lower HRZ Upper HRZ Accomplishment

1 65% - 81% 113.1 to 140.94 Recovery2 82% - 88% 142.68 to 153.12 Aerobic

3 89% - 93% 154.86 to 161.82 Tempo4 94% - 100% 163.56 to 174 SubThreshold

5A 101% - 102% 175.74 to 177.48 SuperThreshold5B 103% - 105% 179.22 to 182.7 Aerobic Capacity5C 106%+ 184.44 Anaerobic Capacity

Methodology: Andy Coggan: Based on Lactate Threshold HR (not Power/Wattage)Zone: Percentage Lower HRZ Upper HRZ Accomplishment

1 < 68% 112.2 Active Recovery2 69% - 83% 113.85 to 136.95 Aerobic Capacity. Endurance p3 84% - 94% 138.6 to 156.75 Tempo rides, aerobic and anae

4 95% - 105% 156.75 to 173.25 Threshold. LT intervals (work p5 >106% 174.9 VO2 Max, shorter (15 km) Time6 N/A Anaerobic Capacity. Prologue T7 N/A Neuromuscular Power

Methodology: BCF/ABCC/WCPP (Revised Guidelines) - Based on MaxHR only.Zone: Percentage: Lower HRZ Upper HRZ Accomplishment:

Recovery Below 60% 0 118.8 Recovery. No significan't trainin1 60% - 65% 118.8 to 128.7 Fat Burning/Recovery2 65% - 75% 128.7 to 148.5 Basic Endurance3 75% - 82% 148.5 to 162.36 Aerobic Endurance4 82% - 89% 162.36 to 176.22 Typical Average Road Race Int5 89% - 94% 176.22 to 186.12 Speed training above aerobic th6 94% - 100% 186.12 to 198 Anaerobic Sprints / Intervals

Methodology: Peter Keen - BCF/ABCC Original Guidelines. Based on MaxHR - Zone Limit.Zone: Zone Limits Lower HRZ Upper HRZ Accomplishment:

1 50 to 45 BPM 148 to 153 Active Recovery2 45 to 25 BPM 153 to 173 Aerobic Workout



3 25 to 15 BPM 173 to 183 Time Trialing4 15 to 0 BPM 183 to 198 Sprinting / Intervals

Methodology: Sally Edwards - Uses MaxHR Percentages.Zone: Percentage: Lower HRZ Upper HRZ Accomplishment:

1 50% - 60% 99 to 118.8 Healthy Heart Zone2 60% - 65% 118.8 to 128.7 Temperate Zone2 65% - 70% 128.7 to 138.6 Temperate Zone3 70% - 80% 138.6 to 158.4 Aerobic Zone4 80% - 90% 158.4 to 178.2 Aerobic Threshold Zone5 90% - 100% 178.2 to 198 Red Line Zone

Methodology: Karnoven Formula - Extremely Intense. Utilizes MaxHR, RestingHR & Age.Zone: Percentage: Lower HRZ Upper HRZ Accomplishment:

1 60% - 70% 140 to 154.5 Weight Management Zone2 70% - 80% 154.5 to 169 Aerobic Zone

3 80% - 90% 169 to 183.5 Aerobic Threshold Zone4 90% - 100% 183.5 to 198 Red Line Zone

Metodology: Ric Stern - Based on Max MaxHR (http://cyclecoach.com/)Zone Zone Limits: Lower HRZ Upper HRZ Accomplishment:

Recovery 60 - 40 BPM 138 to 158 Recovery1 50 - 45 BPM 148 to 153 Endurance2 45 - 40 BPM 153 to 158 Endurance3 40 - 30 BPM 158 to 168 Endurance4 30 - 25 BPM 168 to 173 Intensity5 25 - 15 BPM 173 to 183 Intensity6 15 - 0 BPM 183 to 198 Max7 15 - 0 BPM 183 to 198 Max

Methodology: Dr. Peter Kanopka - Age Based Training. MaxHR not necessary.Level: Percentage: Lower HRZ Upper HRZ Accomplishment:

1 N/A 119 to 129 Active Recovery2 N/A 129 to 139 Endurance / Improved Fat Burni3 N/A 139 to 149 Intensive Endurance Training4 N/A 149 to 159 Speed Training Below Aerobic5 N/A 159 to 169 Speed Training Above Aerobic6 N/A 169 to 179 Sprint Training

Methodology: ACSM Guidelines - Uses Karnovan Formula of MaxHR and RestingHR. Not AgZone: Percentage: Lower HRZ Upper HRZ Accomplishment:

1 50% - 85% 125.5 to 176.25 20 - 60 Minutes continuous aer3 - 5 days per week, alternating



r x Formula214 - (Age x 80%)209 - (Age x 70%)

Friel .

ced training ridesobic interval workouts (work & rest combined), longer (>2.5 Hr) road races

riod only!), shorter (<2.5 Hr) road races, criteriumsTrials, track points raceime Trial, track pursuit, track mis-and-out

effectBasic BandBasic BandIntensive Band

nsity Intensive Bandreshold Maximal Band

Maximal Band



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The Morbius Labs Utlimate Heart Rate Zone CalculatoExpected physiological adaptations from training in zones 1 -

Zone 1 Zone 2 Zone 3 Zone 4 Active Recovery Aerobic Capacity Tempo Threshold

Intensity Factor < 68% 69% - 83% 84% - 94% 95% - 105%Example Length 0.5 - 3 hours 1- 6 hrs 1-4 hours 8-30 minutes

Increased Plasma Volume x xx xxxincreased mitochondrial

enzymes xx xxx xxxxincreased lactate threshold xx xxx xxxxincreased muscle glycogen

storage xx xxxx xxxhypertrophy of slow twitch

muscle fibers x xx xxincreased muscle

capillarization x xx xxnterconvers on o ast tw tcmuscle fibers (type IIb>type

IIa) xx xxx xxxincreased stroke

volume/maximal cardiacoutput x xx xxx

increased VO2 Max x xx xxxincreased muscle high

energy (ATP/PCr) stores

Increased anaerobiccapacity ("lactate tolerance")

Hypertrophy of fast twitchfibers

increased neuromuscularpower

Sample workouts for the athlete whose training levels are desLevel Purpose Of Session Prescribed Workout

1 Active Recovery Ride for 1 Hr max @ level 1

2 Basic Endurance Ride for 3 Hrs @ level 2

3 Temp Training Warm up by riding for 15-30 min @(Race Simulation) level 1-2, then ride for 1.5 Hrs @



level 3, followed by an additional15-30 min @ level 1-2

4 Development of LT Warm up thoroughly as if for a race, by e.g.riding for 15-30 min @ level 1-2, including afew short (1-3 min) efforts at level 3-4. Thenperform 2 x 20 min @ level 4, with 5 min @level 1 between efforts. Warm down byriding an additioan 15 min @ level 1-2.

5 VO2 Max Training Warm up thoroughly as above, then complete6 x 5 min @ level 5, with 2.5-5 min @ level 1

between efforts. Warm-down by riding anadditional 15 min @ level 1-2.

6 Anaerobic Capacity Warm up thoroughly as above, then perform10 x 1 min @ level 6, with 3 min @ level 1between efforts. Warm-down by riding anadditional 15 min @ level 1-2

7 Neuromuscular Power After a very thourough warm up, perform6-10 all-out 10 second sprints, withcomplete recovery between efforts



(Modified for HR not Power/Watts)Zone 5 Zone 6 Zone 7

VO2 Max Anaerobic Capacity Neuromuscular Power >106% N/A N/A

3-6 minutes 1 minute 5-15 seconds

xxxx x

xx xxx x

xx x

xxx x

xxx x

xx x

xxxx xxxxx x

x xx

x xxx x

x xx

x xxx

ribed in the above table:Notes/Details

Avoid steep climbs, jumps out of turns, or being forced to rideharder than desired by road/wind conditions, esp at beginningof ride.

Occasional periods of continuous riding at level 3 acceptablebut if so must be balanced with comparable periods of lowerintensity training. Avoid extended periods at level 4 and aboveunless mecessitated by terrain.

Best done on rolling to hilly terrain, alone or perhaps with trainingpartner of comparable ability. Attempt to maximize variation in



power during tempo period by attacking climbs, accelerating hardout of turns, etc., while still keeping intensity high enough at alltimes to maintain average power within level 3. Concentrate on notletting average power fall during 2nd half of tempo period asfatigue developes.

Carefully "roll into" 1st interval, making sure that intensity doesnot exceed targeted power during the first few minutes. Thereafter,try to maximuze average power while still keeping perceived effort

just below actual race intensity. During 2nd interval, attempt toreplicate this effort - inability to maintain average power during 2ndinterval within 10 W of that of the 1st efforts indicates either

A) poor pacing (1st interval too intense), and/or B) inadequaterecovery from prior training. Abandon workout if, based on prior experience, perceived effort is excessively high to average power.

Use power data to avoid starting out at an unsustainable intensity,either at the beginning of each interval or during the first few intervals,

and as a "carrot" to maintain intensity during later efforts. Stopbefore completion of all efforts if unable to achieve goal power -if this happens in several consecutive workouts, reduce gal power for next such training session

Effort during routine training should be very high but not quite"all out" - see above. During peaking phase, increase absolutepower, interval duration (e.g., to 2 min), and amount of recoverybetween efforts, and reduce number of repititions to as few as3 or 4. Terminate workout when average power during intervaldecreases by > 10%.

Perform sprints on slight uphill and/or from low velocity so asto maximize fast-twitch fiber recruitment. Terminate workoutwhen maximum power achieved during sprint decreases by> 10%.



The MorbiusZone: Percentages:

Recovery Below 60%1 60% - 65%

2 65% - 75%

3 75% - 82%

4 82% - 89%

5 89% - 94%

6 94% - 100%



Labs Utlimate Heart Rate Zone Calculator Benefits of Zone:Short rides (non-training) for recoveryDevelopment of economy and efficiency with very high volume, low stress work. Very long sessions improve the

combustion and storage of fats. Combine with Zone 2 for practical unstructured low stress rides.Development of economy and efficiency with high volume, moderate stress work. An important intensity forestablishing a firm base for all riders. Combine with Zone 1 for practical unstructured low stress ridesDevelopment of aerobic capacity and endurance with moderate volume work at a controlled intensity. Should bedone alone or in a small group to stay in zone. Possible (but boring) on a turbo trainer for up to one hour in badweather. 'Modules' can be incorporated into Zone 1 or 2 rides to increase intensity whilst maintaining volume.Typical 'mean' intensity of most road races. Useful for tapering and as preparation, to simulate race pace, ratherthan as training. Sessions should be ended when the effort starts to tell.Raising of anaerobic threshold, improvement of lactate clearance and adaptation to race speed. Should be done al(1) as a specific road or 'turbo' session or (2) for controlled periods within a shortened Zone 1 or 2 session or (3) in a 10 or 25 mile time trial.

High intensity interval training to increase maximum power and improve lactate production or clearance. ProbablyNOTE 1. Should be done only when completely recovered from previous work.NOTE 2. Heart rates are not the best guide for this type of training. Intensity should be such that the effort canust be held to the end of the interval. Ride on feel and use heart rate for feedback.



one and…

est done on hills or a 'turbo' trainer.



The Morbius LabsZone: Zone Limits:

1 50 to 45 BPM

Low Level 2 45 to 25 BPM

Normal Level 2 45 to 25 BPM



3 25 to 15 BPM

4 15 to 0 BPM



Ultimate Heart Rate Zone Calculator Benefits of Zone:Purpose: The real value of Level 1 training is as a controlled, active recovery exercise, performed between morestressful workouts, or at times when higher levels of training are undesirable for mental or physical reasons. It isbelow the level of intensity at which a significant strain is placed on the body functions that limit cyclingperformance. Only slow, oxygen-using muscle fibers will be working. There is a possibility that muscle sugarstores could actually increase during Level 1 Training, provided that there is a high intake of carbohydrate duringthe ride. Furthermore this low intensity level is ideal for improving basic skills, adjusting riding technique andacclimatizing the body to long periods in the saddle. Level 1 is the basis of most club runs, and a very pleasant

Limiting Factors: The major factors that limit training at this level are energy reserves in the form of blood sugarand fluid loss. Appropriate food and drink should therefore be carried on rides in excess of 1 - 2 hours. In an eliteendurance cyclist the major fuel source for that energy will be fat.Frequency: This type of cycling is essential for riders returning to training following enforced inactivity due to anaccident, injury or sickness. Level 1, used as a regular recovery ride, could assist in avoiding chronic fatigue anddestructive efforts of overtraining. However, it will not result in large improvements in performance and cannot beconsidered as a suitable training intensity, even for long rides. See Section "Low Level 2".Purpose : Long training rides at Low Level 2 will have a similar training effect as normal Level 2, but additionallythe body will be forced to continuously recruit, within the working muscles, as many muscle fibers as possible inorder to obtain adequate supplies of muscle glycogen. Also, the ability to use fat as a fuel source will be furtherenhanced. It is important during Low level 2 training that plenty of fluid is consumed without restriction, to avoiddehydration, and there must be a continuous intake of carbohydrate, throughout the ride, to maintain the bloodglucose level. Unless this glycogen replacement process is started immediately and followed by .normal mealshigh in carbohydrate, the ability to train on subsequent days will be severely restricted.Heart Rate: For the road rider particularly there are occasions when an extended long ride at the bottom end ofLevel 2 is desirable. These rides would t icall be erformed at around 45 BPM below MHR and be between 3Frequency: Because of the debilitation effects of exhausting the body's glycogen stores, long duration Low Level2 training should be relatively infrequent; pre-season maximum once per week, and possibly reducing to onceevery ten days or so in season, depending on racing commitments. At least 24 hours recovery is required before

erformin more trainin at Levels 2 3 or 4.Purpose: Training at Level 2 results in a number of important physiological changes. These include: theimprovement of the supply of oxygen to the working muscles by an increase in the heart's capacity to pumpblood; a rise in the total volume of blood; the growth of small blood vessels within the muscles; and the fine tuningof controlled blood flow in the body. The ability of the muscles to use oxygen also improves, through changes inthe biochemistry of the muscle fibers, enabling you to work more efficiently, and at higher work intensities, withoutthe onset of fatigue. A further effect is to encourage the body to use fat as a fuel source in preference to the all-

Heart Rate: Level 2 is the training intensity at which the major biological mechanisms which determine yourperformance as a cyclist start to become taxed. For most riders this level equates to a heartbeat range of 35 - 45BPM below measured maximum heart rate.Sensation: Although this intensity is at a relatively comfortable pace, Level 2 training requires a marked increasein concentration over Level 1. Without this higher degree of concentration the effort can easily drop back to Level

1. Breathing rate becomes more rhythmic and is noticeably deeper. Conversation is possible, but frequent pausesare necessary to regain breathing pattern.Limiting Factors: Frequent rides over 90 minutes at this pace are possible, but longer training rides at thisintensity are very draining (See Section : "Low Level 2"). There is a strong risk of dehydration and of the body'scarbohydrate stores becoming exhausted. This causes blood sugar levels to become very low and can lead todistressing symptoms of muscle weakness and dizziness. This can be avoided by adequate carbohydrate intakeduring the immediately following Level 2 training. The sessions should not exceed two hours when performed on



Frequency: Because Level 2 training is fundamental to improved cycling performance, rides at this intensityshould figure prominently in an elite rider's training program. At least three Level 2 sessions per week areessential, best erformed alone or in a small rou as a stead line-out.Purpose: The objective of Level 3 training is to exercise for a sustained period just at your critical threshold. Sucha workout places a very high load on the body's ability to supply oxygen to the working muscles. Equallyimportant, it stresses the mechanisms which control the fatigue causing the processes that occur within the

muscles at high work rates. Training at this intensity ensures a heavy aerobic stress and should improve theHeart Rate: The Kingcycle Performance Potential Test should give a clear indication of your correct heart rateintensity for Level 3 training. However, a good approximation is to work in the range of 15 to 25 BPM below yourmeasured maximum heart rate.Sensation : Level 3 training is best performed as a continuous steady effort, and the intensity is such that it canonly be sustained for relatively short periods. In practice this should be rides which last between 25 & 30 minutes,plus both a warm-up and warm-down of around 15 minutes each. Breathing rate would be rapid and powerful, butshould remain regular. If on completion you feel that you could have continued the effort for a longer period, thenit is unlikely that the work rate was high enough. Conversely, if during the session you become progressivelyexhausted, with heart rate, breathing rate and muscular pain rising continuously, then the load is too great. Level3 training requires intense concentration and is psychologically very demanding.Limiting Factors: The major factor limiting Level 3 training is the discomfort associated with the failure of thebody to maintain control of the fatigue-causing processes. The depletion of the body's carbohydrate storedramatically affects this type of training so it is important to ensure that you are fully recovered from any previoustraining session. If you perform Level 3 training on indoor apparatus, heat build-up can be a problem. It isFrequency: Although mentally taxing, since Level 3 training will accustom the body to the physical load that willbe encountered in most racing situations, it must be included as an important element of your training program.Two sessions per week at Level 3 intensity performed alone are therefore highly recommended.Purpose: As the primary objective of interval training is to near-maximally load the cardiovascular system byrepeatedly pushing yourself almost to the point of exhaustion, the major benefit is the resistance to short-termfatigue. There are training effects throughout all muscle fibers and maximum power is developed by increasingthe rate at which carbohydrate can be broken down to lactate in the muscles. Therefore, specific skills such asHeart Rate: Level 4 training is based on repetitions of intervals of hard efforts and recovery with the work effortsnear or at your maximum heart rate.Sensation: Training at Level 4 requires you to work at intervals of intensity above your critical threshold so steady-state exercise is no longer physically possible. Recovery time between each of a series of work repetitions willvary, depending on the type of training being undertaken and whether full or partial recovery is desired. Theduration of the work efforts should be between 30 seconds and 3 minutes and rest intervals from around 1 to 2Limiting Factors: Carbohydrate is the only fuel source for Level 4 training. Since the efforts involved require thefull recruitment of muscle fibers, the training will be limited by a failure to supply energy to the muscles at the raterequired to maintain power output. This failure will be the result of a combination of large increases in muscleacidity, inability to supply sufficient oxygen to the muscles, and a depletion of carbohydrate stores.Frequency : Detailed information in interval training is beyond the scope of these guidelines, and advice from yourcoach, or further reading is strongly recommended. Level 4 is the most demanding form of training both physicallyand psychologically and it will not replace the vital endurance training as performed at Levels 2 and 3. In practicalterms, Level 4 training can be though of as icing on the cake of a training program in that it tunes all the basic



The Morbius LaZone: Percentage:

1 50% - 60%

2 60% - 70%

3 70% - 80%

4 80% - 90%

5 90% - 100%



s Utlimate Heart Rate Zone Calculator Benefits of Zone:This is the safest, most comfortable zone, reached by walking briskly. Here you strengthen your heart andimprove muscle mass while you reduce body fat, cholesterol, blood pressure, and your risk for degenerative

disease. You get healthier in this zone, but not more fit -- that is, it won't increase your endurance or strength butit will increase your health. It's also the zone for warming up and cooling down before and after more vigorousIt's easily reached by jogging slowly. While still a relatively low level of effort, this zone starts training your body toincrease the rate of fat release from the cells to the muscles for fuel. Some people call this "the fat burning zone"because up to 85 % of the total calories burned in this zone are fat calories that is equally as important. Fit andunfit people burn fat differently. The more fit you are, the more effectively you use fat to maintain a healthy weight.On the other hand, perhaps you've been exercising vigorously, but not losing the weight you expected to. Could

'In this zone -- reached by running easily as an example -- you improve your functional capacity. The number andsize of your blood vessels actually increase, you step up your lung capacity and respiratory rate, and your heartincreases in size and strength so you can exercise longer before becoming fatigued. You're still metabolising fatsand carbohydrates at about a 50-50 rate which means both are burning at the same ratio.This zone is reached by going hard -- running faster. Here you get faster and fitter, increasing your heart rate asyou cross from aerobic to anaerobic training. At this point, your heart cannot pump enough blood and oxygen tosupply the exercising muscles fully so they respond by continuing to contract anaerobically. This is where you"feel the burn." You can stay in this zone for a limited amount of time, usually not more than an hour. That'sbecause the muscle just cannot sustain working anaerobically (this means without sufficient oxygen) withoutfatiguing. The working muscles protect themselves from overwork by not being able to maintain the intensityThis is the equivalent of running all out and is used mostly as an "interval" training regiment -- exertion done onlyin short to intermediate length bursts. Even world-class athletes can stay n this zone for only a few minutes at atime. It's not a zone most people will select for exercise since working out here hurts and there is an increased



The MorbiusZone: Percentage:

1 60% - 70%

2 70% - 80%

3 80% - 90%

4 90% - 100%



Labs Utlimate Heart Rate Zone Calculator Benefits of Zone:Training within this zone develops basic endurance and aerobic capacity. All easy recovery running should becompleted at a maximum of 70%. Another advantage to running in this zone is that while you are happily fat

burning you may lose weight and you will be allowing your muscles to re-energise with glycogen, which has beenTraining in this zone will develop your cardiovascular system. The body's ability to transport oxygen to, andcarbon dioxide away from, the working muscles can be developed and improved. As you become fitter andstronger from training in this zone it will be possible to run some of your long weekend runs at up to 75%, soTraining in this zone will develop your lactic acid system. In this zone your individual anaerobic threshold is found -sometimes referred to the point of deflection (POD). During these heart rates the amount of fat being utilised asthe main source of energy is greatly reduced and glycogen stored in the muscle is predominantly used. One ofthe by-products of burning this glycogen, is the runners worst enemy, lactic acid. There is a point at which thebody can no longer remove the lactic acid from the working muscles quickly enough. This happens at anindividual heart rate for us all and is accompanied by a rapid rise in heart rate and a slowing of your running pace.This is your anaerobic threshold or POD. Through the correct training it is possible to delay the POD by beingTraining in this zone will only be possible for short periods of time. It effectively trains your fast twitch muscle

fibres and helps to develop speed. This zone is reserved for interval running and only the very fit are able to train



The MoZone:

Recovery

1 to 3

4 & 5

6 & 7



bius Labs Utlimate Heart Rate Zone Calculator Benefits Of Zone

As with any previous training system, such as heart rate, each zone is specifically aimed at various physiologicalcriteria.

Recovery Zone: This zone is designed to be a very light workload, such that it causes no significant adaptations,and also limits the cyclist to an easy session, thus preventing a build up of fatigue, or to help in the return afterbeing ill/injured.

Zones 1-3: These zones are primarily designed to help with endurance, allowing high volume, low intensity workto be completed. Zone 2 forms the 'core' of an endurance cyclist's training programme. At the lower zone,fat is the predominant fuel source, with carbohydrate usage increasing as intensity increases.

Zone 4-5: These zones are increasing in intensity, and somewhat-to-very fatiguing. Time trials, and solo/smallgroup 'breaks' in road races are at this level. Lactate levels are just below to above 'threshold', andcarbohydrates are the main energy supply.

Zone 6-7: These zones are maximal, and accordingly, rely solely on carbohydrate as the fuel supply. Beforeattempting training in these zones, the rider must be fully recovered and mentally 'up' for it. At this intensity, therider is bridging a small gap, or climbing a moderate hill (for example, one that takes up to five minutes) atmaximal effort. Physiologically, you're at VO 2 max or above.

For more info check these web sites:http://www.cyclingnews.com/fitness/?id=powersternhttp://cyclecoach.com/



The MorbiusNOTE: This is an aged ba

Level Percentage:1 N/A

2 N/A3 N/A4 N/A5 N/A6 N/A



abs Utlimate Heart Rate Zone Calculator sed metodology and does not use MaxHR in its calculation.Benefits of Zone:

Active Recovery

Endurance / Improved Fat BurningIntensive Endurance TrainingSpeed Training Below Aerobic ThresholdSpeed Training Above Aerobic ThresholdSprint Training

Dr. Kanopka was team doctor to the German National Cycling Association. He is a highly respectedcycling coach who has published numerous books, brochures and articles. In his book 'Cycle Sport'.Dr. Kanopka defines six levels of training intensity, based entirely on age.

His zones are calculated by THR = 150 + (10 x Level) - Age .

Note: I tried to find better descriptions of what these zones accomplish as I have on the others,however, there isn't very much information available. It may possibly be due to the fact that this issomewhat dated material.



The MorbiuZone: Percentage:

1 50% - 85%



Labs Utlimate Heart Rate Zone Calculator Benefits of Zone:These guidelines from the American College of Sports Medicine (ACSM) are intended to helphealthy people to stay that way. The information is given out for free by the University of Illinois.

This Zone includes everything from very light exercise, almost up to the anaerobic threshold. Itis rather difficult to ride a bike and not be within these guidelines.

421_Morbius Heart Rate Zone Calculator

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