Tri Alliance HR Zones – Wind Trainer Test
Use the above spreadsheet to plugin your HR values from the wind trainer testing. The max is your max from the 20 minute effort and can be taken from your split of that effort on your computer or taken via pulse by hand immediately at the conclusion of the effort. Having a heart rate strap and computer will provide a much more accurate value and can also be analysed further.
Take your resting HR for a few days when you wake each morning before you do anything. Use the average of this to enter into the sheet.
Once done then your training zones for the bike are calculated and you can then use these in sessions going forward to gauge your effort.
The Karvonen Formula is a mathematical formula that helps you determine your target heart rate (HR) training zone. The formula uses maximum and resting heart rate with the desired training intensity to get a target heart rate. Target Heart Rate = ((max HR − resting HR) × %Intensity) + resting HR example.
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