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Trainen in Zones | Trainen met een TICKR

Training in Zones | Training with a TICKR

, by Sandra Vermeulen, 2 min reading time


February, the time to take your training seriously again! What better way to do that than by heart rate? This also prevents you from training 'too hard'.

February, the time to take your training seriously again! What better way to do that than by heart rate?

This also prevents you from training 'too hard'.

How does it work? and what should you pay attention to?

When training based on heart rate, it is important that you determine your zones in advance. The best way to do this is to take an exercise test with a recognized coach or sports organization. If you think this step is still a bit too big, there are various ways to calculate this. An example of this is the Karvonen method and makes the following calculation:

  • For men: HR-max = 220 – age
  • For women: HR-max = 226 – age

The result shows your maximum heart rate (100%).

Please note that this is really a rough estimate.

You then continue calculating with the different zones ( source )

Recovery - 45-60% of heart rate

Zone 1 - 60-70% of heart rate, gentle endurance training

Zone 2 - 70-80% of heart rate, intensive endurance training

Zone 3 - 80-90% of heart rate, maximum endurance training

Zone 4 - 90-100% of heart rate, maximum short interval

Based on your heart rate, you have an extra check whether, for example, you are not making your endurance training too intensive. This will not cause immediate damage at first, but as soon as you go to more intensive training and increase your volume, you will notice that you do not fully recover and start your next training tired again. You can also increase your aerobic capacity by training in the low zones.

How do you measure your heart rate most accurately?

Then we end up with heart rate monitors that sit directly around the chest or can now be placed around the arm, such as the Wahoo Tickr FIT (this prevents irritation around the chest or in combination with a sports bra).

With a sports watch there is often still a difference of around 5 beats per minute. This is because a watch is too loose or because the sensor does not fit completely 'flat' on the skin.

Which heart rate monitor do you choose:

Wahoo TICKR

Just a little bit more like the regular Wahoo TICKR. Includes a flash memory that can store up to 16 hours of workout data!

Wahoo TICKR :

Does what it's supposed to do, perfect for optimal display of your heart rate.

Wahoo TICKR FIT :

Latest optical heart rate technology, rechargeable and wearable on your arm.

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Training in Zones | Training with a TICKR