My training zones
The below table acts as an outline / cheat sheet for my weekly training strategy and planning.
| Intensity Zone | Times / Week | Type of Training | Rec Absolute HR (bpm) |
|---|---|---|---|
| 1 | 5/8 | Long runs and distance runs | 117 - 155 |
| 2 | 1/8 | Threshold interval training - recipe | 155 - 174 |
| 2-3 | 1/8 | Threshold continuous training until failure | 155 - 174/failure |
| 4 | 1/8 | Anaerobic training, mainly at 800 m and 1500 m pace | > 183 |
Absolute HR is based on a max heart rate of 189, recorded during 10K race Varvetmilen. Similar HRmax values was also recorded during 21K Göteborgsvarvet.