TRAIN WITH YOUR HEART · 5/12/2015 · every mo m e nt, so y o u c an optimise y our training to m...
2
10 10 10 45 10 5 25 30 5 5 10 TRAIN WITH YOUR HEART REST REST REST 1 2 3 4 5 6 7 WEEK 1 DAY Time (min) 60 0 1 50- 60% EASY 5 90- 100% 2 60- 70% FAT BURN 3 70- 80% ENDURE SPRINT 4 80- 90% SPEED IMPROVE OVERALL FITNESS MAXIMISE PERFORMANCE LOSE WEIGHT REST REST REST REST REST REST 60 REST REST REST 60 REST REST REST REST REST REST GET FITTER IN 6 WEEKS WEEK 2 1 2 3 4 5 6 7 WEEK 3 1 2 3 4 5 6 7 WEEK 4 1 2 3 4 5 6 7 WEEK 5 1 2 3 4 5 6 7 WEEK 6 1 2 3 4 5 6 7 If your current running level is: START WITH: Beginner 2 - 4 times a month for 20+ min day 2 & 6 Intermediate 1 - 2 times a week for 30+ min day 2, 4 & 6 Advanced 3 - 4 times a week for 30+ min complete schedule 5 5 5 25 40 40 30 35 35 10 10 10 10 10 10 5 5 5 5 25 50 20 55 15 15 45 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 1 1 30s 2 2 1 1 1 x15 x8 x10 x12 x8 x10
Transcript of TRAIN WITH YOUR HEART · 5/12/2015 · every mo m e nt, so y o u c an optimise y our training to m...
1010
10
45
10
5 25
30
5 510
TRAIN WITH YOUR HEART
REST
REST
REST
1
2
3
4
5
6
7
WEEK 1DAY
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
60
REST
REST
REST
60
REST
REST
REST
REST
REST
REST
GET FITTER IN 6 WEEKS
WEEK 21
2
3
4
5
6
7
WEEK 31
2
3
4
5
6
7
WEEK 41
2
3
4
5
6
7
WEEK 51
2
3
4
5
6
7
WEEK 61
2
3
4
5
6
7
If your current running level is:
START WITH:
Beginner 2 - 4 times a month
for20+ min
day 2 & 6
Intermediate 1 - 2 times a week
for 30+ min
day 2, 4 & 6
Advanced 3 - 4 times a week
for30+ min
complete schedule
5
5
5 25
40
40
30 35
35
10
10
101010
10
5
5 5
5
25
50
20
55
15 15
45
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
1 130s
2 2 1
1 1x15
x8 x10 x12
x8 x10
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
