Name: John Newsome Date: 26/07/05
Discipline: Ironman Height: 1.750
Protocol: Incremental La King Cycle Weight: 70.1
Lactate Base: 2.6 Age: 29
Other: 5 min warm up <100bpm
|
Time
(min) |
Power
(Watts) |
Lactate (mmol) |
Glucose
(mmol) |
Speed
(km/h) |
RPE
(1-5) |
Step 1 |
4 |
175 |
2.8 |
|
|
1.0 |
Step 2 |
8 |
200 |
1.9 |
|
|
1.5 |
Step 3 |
12 |
225 |
1.8 |
|
|
2.0-2.5 |
Step 4 |
16 |
250 |
2.8 |
|
|
2.5-3.0 |
Step 5 |
20 |
275 |
3.2 |
|
|
3.0 |
Step 6 |
24 |
300 |
4.7 |
|
|
3.5 |
Step 7 |
28 |
325 |
6.3 |
|
|
4.0 |
Step 8 |
32 |
350 |
9.4 |
|
|
4.0-4.5 |
Min
(1-4) |
Min
(5-8) |
Min
(9-12) |
Min
(13-16) |
Min
(17-20) |
Min
(21-24) |
Min
(25-28) |
Min
(29-32) |
Min
(33-36) |
111 |
117 |
126 |
135 |
141 |
151 |
157 |
164 |
|
110 |
117 |
126 |
134 |
142 |
152 |
157 |
165 |
|
110 |
121 |
128 |
134 |
145 |
154 |
159 |
164 |
|
110 |
119 |
126 |
135 |
145 |
154 |
159 |
165 |
|
Recommended Heart Rate Training Zones
Perceived Exertion |
Heart Rate Zone |
|
Easy |
< 122 |
|
Steady |
122 – 135 |
Oxygen Threshold |
Moderately Hard |
135 – 148 |
|
Hard |
148 – 154 |
Lactate Threshold |
Very Hard |
154+ |
|
