Apr 14, 2023 · Regular Power Zone rides are challenging but steady. They tend to include intervals in Zones 3 through 5, with recoveries in Zone 1. Power Zone Endurance rides require you to hold longer periods at lower outputs—only Zones 2 and 3, with recoveries taking place in Zone 2. You’ll still sweat plenty, but you likely won’t tire as quickly in Jan 14, 2022 · Run: Off the bike, 15 mins. 10’ in Zn 4, 5’ in Zn 2-1. Flat terrain. Friday Day Off: Stretch. Saturday Bike: Aerobic base maintenance, 2 hours. Ride as 45’ Zn 1, 75’ Zn 2. If possible, choose a terrain that simulates your race course. Run: off the bike, 40 mins. Zn 2, Ironman race pace. Sunday Day Off: Stretch. Week 7 Apr 4, 2023 · This zone is part of the 5-zone system: – Zone 1: very easy intensity that is considered “light exercise” with a heart rate of 50-60 percent of maximum. – Zone 2: easy intensity that is Aug 12, 2022 · You are training in the vigorous-intensity zone at 77% to 95% of your maximum heart rate. The physical activity guidelines recommend 75 minutes of vigorous activity per week. Alternatively, you can perform moderate and vigorous activity for up to 150 minutes, which will likely be easier to sustain and recover from. Feb 19, 2020 · How much cardio should you do? February 19, 2020. The Physical Activity Guidelines issued by the U.S. Department of Health and Human Services recommend at least 150 minutes per week of moderate-intensity physical activity—think of it as 30 minutes, five days a week—for all adults, even the elderly and disabled. Oct 7, 2020 · It CAN be if you’re that crunched on time, but it comes with potentially lots of fatigue and a level that’s hard to sustain due to the sheer work rate of riding at Sweet Spot. I believe it should have it’s place in every cyclists quiver, but I don’t think it’s a direct replacement. I don’t believe there is ever any true replacement for training different systems. Maybe there is 8keEdHG.

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