1. Horizon 100 TNT 2014 Information session www.cravensportservices.ca

2. Outline • Training zones and thresholds • How to calculate your training Zones • How to read the program • How to properly execute a workout • Proper recovery time frames • What the intervals will do for you

3. Training Zones

5. Calculating your Zones Karvonen method TargetHR = ((HRmax − HRrest) × %Intensity) + HRrestMax HR=220-age

6. EXAMPLE: 35 year old male Karvonen method TargetHR = ((185 − 50) × %Intensity) + 50 Max HR=220-age

7. Exercise Physiology for Health Fitness and Performance by Plowman and Smith

9. Proper execution– is a skill • Output (wattage) of the first interval is the same as the last interval • All intervals done in the proper zone • Allowed for adequate recovery • Output: most reliable indicators are wattage compared with HR. Speed and HR are more practical in most cases, however, speed is affected by many variables (wind, hills, drafting).

10. Improper execution • Output (wattage) drops substantially from the 1st to last interval • Heart rate or training zone increases as output decreases • Not training in the correct zone • Not allowing for adequate recovery between intervals

11. RECOVERYis the most important –the guy below had help part of training

12. Improper Overload Application Proper Overload Application Sufficient recovery = performance gains! Workout before super compensation phase Workout during super compensation phase Base fitness Fitness gain Fitness loss Base fitness Insufficient recovery = performance decrease!

13. Theoretical Optimal Rest Periods: Optimal recovery ensures complete repair of tissue to point of conditioning and beyond SUPERCOMPENSATION

14. Aerobic Training Adaptations • Increases the size of your gas tank • Increase your fuel efficiency • Better mileage

15. Anaerobic Training Adaptations • Provides high octane punch for the quarter mile drag race • Optimizes your fuel injection system • Better ability to ‘red line++’ your engine without an explosion