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REST
REST REST
REST
WEEK 1DAY
Time (min) 600
1
50-60%
EA
SY
5
90-100%
2
60-70%
FAT
BU
RN
3
70-80%
EN
DU
RE
SP
RIN
T
4
80-90%
SP
EE
D
IMPROVE OVERALL FITNESS
MAXIMISEPERFORMANCE
LOSE WEIGHT
BURN FAT - INTERMEDIATE
WEEK 2
WEEK 3 WEEK 4
Find your personal heart-rate zones
Understand your 5 heart-rate zones and which energy source you are using based on your maximum heart-rate. Your zones are based on percentages of your personal maximum heart-rate.
YOUR BODYMix zones to create your ideal training programme
By combining di�erent zones for di�erent amounts of time, you can create a unique personal training programme — tailored to your specific goals. So if your goal is a marathon, focus on lower zones. If you’re preparing for a fast 5k, you’ll want to look at higher zones in shorter bursts.
Including a mix of zones gets your body used to di�erent training intensities, allowing you to burn energy more eciently — so you can get fitter, run faster and go further.
YOUR WORKOUTTRAIN WITH YOUR HEARTHeart-rate is your unique indicator of personal e�ort
It tells you exactly how hard your body is working at every moment, so you can optimise your training to match your goals.
Only heart-rate measures the intensity of your workout. That’s because the same run may take di�erent levels of e�ort from day to day. Factors like stress, sleep, recovery time and hydration all play a part.
YOUR RESULTSAchieve the results you want
Training in di�erent heart-rate zones lets you:
• Train smarter• Run more eciently• Burn more fat• Recover better• Prevent injury• Improve faster
1510 21 2 21MON
Time (min) 600
FIND YOUR PERSON
AL H
EART-RATE ZONES
CREATE YOUR IDEAL TRAINING PROGRAMME
CREATE YOUR IDEAL
TRAINING PROGRAMME
TRA
IN W
ITH YO
UR HEART
ACHIEVE THE RESULTS
YOU WANTTRAIN SMARTERRUN MORE EFFICIENTLYBURN MORE FATRECOVER BETTERPREVENT INJURYIMPROVE FASTER
MON / TUE / WED / THU / FRI / SAT / SUN
SPRINT SPEED ENDURE FAT BURN EASY1
5
4
3
2
1
50-60%
EA
SY
5
90-100%
2
60-70%
FAT
BU
RN
3
70-80%
EN
DU
RE
SP
RIN
T
LOSE WEIGHTMAXIMISE PERFORMANCE
IMPROVE OVERALL FITNESS
4
80-90%
SP
EE
D
Use the TomTom Runner Cardio to ensure you stay in your heart rate zone tomtom.com/sports
Your heart rate zones
REST1 REST1
REST1 REST1
1
1 1
1
REST1 REST1
REST1
REST1 REST1
1
1
REST1 REST1
10
10
12 8
10
10
10
10
14
10
8
35
35
35
3030 1
40
1
2
3
4
5
6
7
1
1 1
1 1
REST REST
451 1 50
20
20
22
55
5
35 55 1
1
2
3
4
5
6
7
11
2
3
4
5
6
7
1
1
2
3
4
5
6
7
TRAIN WITH YOUR HEART
4:30 0:30x4
Find your personal heart-rate zones
Understand your 5 heart-rate zones and which energy source you are using based on your maximum heart-rate. Your zones are based on percentages of your personal maximum heart-rate.
YOUR BODYMix zones to create your ideal training programme
By combining di�erent zones for di�erent amounts of time, you can create a unique personal training programme — tailored to your specific goals. So if your goal is a marathon, focus on lower zones. If you’re preparing for a fast 5k, you’ll want to look at higher zones in shorter bursts.
Including a mix of zones gets your body used to di�erent training intensities, allowing you to burn energy more eciently — so you can get fitter, run faster and go further.
YOUR WORKOUTTRAIN WITH YOUR HEARTHeart-rate is your unique indicator of personal e�ort
It tells you exactly how hard your body is working at every moment, so you can optimise your training to match your goals.
Only heart-rate measures the intensity of your workout. That’s because the same run may take di�erent levels of e�ort from day to day. Factors like stress, sleep, recovery time and hydration all play a part.
YOUR RESULTSAchieve the results you want
Training in di�erent heart-rate zones lets you:
• Train smarter• Run more eciently• Burn more fat• Recover better• Prevent injury• Improve faster
1510 21 2 21MON
Time (min) 600
FIND YOUR PERSON
AL H
EART-RATE ZONES
CREATE YOUR IDEAL TRAINING PROGRAMME
CREATE YOUR IDEAL
TRAINING PROGRAMME
TRA
IN W
ITH YO
UR HEART
ACHIEVE THE RESULTS
YOU WANTTRAIN SMARTERRUN MORE EFFICIENTLYBURN MORE FATRECOVER BETTERPREVENT INJURYIMPROVE FASTER
MON / TUE / WED / THU / FRI / SAT / SUN
SPRINT SPEED ENDURE FAT BURN EASY1
5
4
3
2
1
50-60%
EA
SY
5
90-100%
2
60-70%
FAT
BU
RN
3
70-80%
EN
DU
RE
SP
RIN
T
LOSE WEIGHTMAXIMISE PERFORMANCE
IMPROVE OVERALL FITNESS
4
80-90%
SP
EE
D
Find your personal heart-rate zones
Understand your 5 heart-rate zones and which energy source you are using based on your maximum heart-rate. Your zones are based on percentages of your personal maximum heart-rate.
YOUR BODYMix zones to create your ideal training programme
By combining di�erent zones for di�erent amounts of time, you can create a unique personal training programme — tailored to your specific goals. So if your goal is a marathon, focus on lower zones. If you’re preparing for a fast 5k, you’ll want to look at higher zones in shorter bursts.
Including a mix of zones gets your body used to di�erent training intensities, allowing you to burn energy more eciently — so you can get fitter, run faster and go further.
YOUR WORKOUTTRAIN WITH YOUR HEARTHeart-rate is your unique indicator of personal e�ort
It tells you exactly how hard your body is working at every moment, so you can optimise your training to match your goals.
Only heart-rate measures the intensity of your workout. That’s because the same run may take di�erent levels of e�ort from day to day. Factors like stress, sleep, recovery time and hydration all play a part.
YOUR RESULTSAchieve the results you want
Training in di�erent heart-rate zones lets you:
• Train smarter• Run more eciently• Burn more fat• Recover better• Prevent injury• Improve faster
1510 21 2 21MON
Time (min) 600
FIND YOUR PERSON
AL H
EART-RATE ZONES
CREATE YOUR IDEAL TRAINING PROGRAMME
CREATE YOUR IDEAL
TRAINING PROGRAMME
TRA
IN W
ITH YO
UR HEART
ACHIEVE THE RESULTS
YOU WANTTRAIN SMARTERRUN MORE EFFICIENTLYBURN MORE FATRECOVER BETTERPREVENT INJURYIMPROVE FASTER
MON / TUE / WED / THU / FRI / SAT / SUN
SPRINT SPEED ENDURE FAT BURN EASY1
5
4
3
2
1
50-60%
EA
SY
5
90-100%
2
60-70%
FAT
BU
RN
3
70-80%
EN
DU
RE
SP
RIN
T
LOSE WEIGHTMAXIMISE PERFORMANCE
IMPROVE OVERALL FITNESS
4
80-90%
SP
EE
D
Find your personal heart-rate zones
Understand your 5 heart-rate zones and which energy source you are using based on your maximum heart-rate. Your zones are based on percentages of your personal maximum heart-rate.
YOUR BODYMix zones to create your ideal training programme
By combining di�erent zones for di�erent amounts of time, you can create a unique personal training programme — tailored to your specific goals. So if your goal is a marathon, focus on lower zones. If you’re preparing for a fast 5k, you’ll want to look at higher zones in shorter bursts.
Including a mix of zones gets your body used to di�erent training intensities, allowing you to burn energy more eciently — so you can get fitter, run faster and go further.
YOUR WORKOUTTRAIN WITH YOUR HEARTHeart-rate is your unique indicator of personal e�ort
It tells you exactly how hard your body is working at every moment, so you can optimise your training to match your goals.
Only heart-rate measures the intensity of your workout. That’s because the same run may take di�erent levels of e�ort from day to day. Factors like stress, sleep, recovery time and hydration all play a part.
YOUR RESULTSAchieve the results you want
Training in di�erent heart-rate zones lets you:
• Train smarter• Run more eciently• Burn more fat• Recover better• Prevent injury• Improve faster
1510 21 2 21MON
Time (min) 600
FIND YOUR PERSON
AL H
EART-RATE ZONES
CREATE YOUR IDEAL TRAINING PROGRAMME
CREATE YOUR IDEAL
TRAINING PROGRAMME
TRA
IN W
ITH YO
UR HEART
ACHIEVE THE RESULTS
YOU WANTTRAIN SMARTERRUN MORE EFFICIENTLYBURN MORE FATRECOVER BETTERPREVENT INJURYIMPROVE FASTER
MON / TUE / WED / THU / FRI / SAT / SUN
SPRINT SPEED ENDURE FAT BURN EASY1
5
4
3
2
1
50-60%
EA
SY
5
90-100%
2
60-70%
FAT
BU
RN
3
70-80%
EN
DU
RE
SP
RIN
T
LOSE WEIGHTMAXIMISE PERFORMANCE
IMPROVE OVERALL FITNESS
4
80-90%
SP
EE
DFind your personal heart-rate zones
Understand your 5 heart-rate zones and which energy source you are using based on your maximum heart-rate. Your zones are based on percentages of your personal maximum heart-rate.
YOUR BODYMix zones to create your ideal training programme
By combining di�erent zones for di�erent amounts of time, you can create a unique personal training programme — tailored to your specific goals. So if your goal is a marathon, focus on lower zones. If you’re preparing for a fast 5k, you’ll want to look at higher zones in shorter bursts.
Including a mix of zones gets your body used to di�erent training intensities, allowing you to burn energy more eciently — so you can get fitter, run faster and go further.
YOUR WORKOUTTRAIN WITH YOUR HEARTHeart-rate is your unique indicator of personal e�ort
It tells you exactly how hard your body is working at every moment, so you can optimise your training to match your goals.
Only heart-rate measures the intensity of your workout. That’s because the same run may take di�erent levels of e�ort from day to day. Factors like stress, sleep, recovery time and hydration all play a part.
YOUR RESULTSAchieve the results you want
Training in di�erent heart-rate zones lets you:
• Train smarter• Run more eciently• Burn more fat• Recover better• Prevent injury• Improve faster
1510 21 2 21MON
Time (min) 600
FIND YOUR PERSON
AL H
EART-RATE ZONES
CREATE YOUR IDEAL TRAINING PROGRAMME
CREATE YOUR IDEAL
TRAINING PROGRAMME
TRA
IN W
ITH YO
UR HEART
ACHIEVE THE RESULTS
YOU WANTTRAIN SMARTERRUN MORE EFFICIENTLYBURN MORE FATRECOVER BETTERPREVENT INJURYIMPROVE FASTER
MON / TUE / WED / THU / FRI / SAT / SUN
SPRINT SPEED ENDURE FAT BURN EASY1
5
4
3
2
1
50-60%
EA
SY
5
90-100%
2
60-70%
FAT
BU
RN
3
70-80%
EN
DU
RE
SP
RIN
T
LOSE WEIGHTMAXIMISE PERFORMANCE
IMPROVE OVERALL FITNESS
4
80-90%
SP
EE
D
Find your personal heart-rate zones
Understand your 5 heart-rate zones and which energy source you are using based on your maximum heart-rate. Your zones are based on percentages of your personal maximum heart-rate.
YOUR BODYMix zones to create your ideal training programme
By combining di�erent zones for di�erent amounts of time, you can create a unique personal training programme — tailored to your specific goals. So if your goal is a marathon, focus on lower zones. If you’re preparing for a fast 5k, you’ll want to look at higher zones in shorter bursts.
Including a mix of zones gets your body used to di�erent training intensities, allowing you to burn energy more eciently — so you can get fitter, run faster and go further.
YOUR WORKOUTTRAIN WITH YOUR HEARTHeart-rate is your unique indicator of personal e�ort
It tells you exactly how hard your body is working at every moment, so you can optimise your training to match your goals.
Only heart-rate measures the intensity of your workout. That’s because the same run may take di�erent levels of e�ort from day to day. Factors like stress, sleep, recovery time and hydration all play a part.
YOUR RESULTSAchieve the results you want
Training in di�erent heart-rate zones lets you:
• Train smarter• Run more eciently• Burn more fat• Recover better• Prevent injury• Improve faster
1510 21 2 21MON
Time (min) 600
FIND YOUR PERSON
AL H
EART-RATE ZONES
CREATE YOUR IDEAL TRAINING PROGRAMME
CREATE YOUR IDEAL
TRAINING PROGRAMME
TRA
IN W
ITH YO
UR HEART
ACHIEVE THE RESULTS
YOU WANTTRAIN SMARTERRUN MORE EFFICIENTLYBURN MORE FATRECOVER BETTERPREVENT INJURYIMPROVE FASTER
MON / TUE / WED / THU / FRI / SAT / SUN
SPRINT SPEED ENDURE FAT BURN EASY1
5
4
3
2
1
50-60%
EA
SY
5
90-100%
2
60-70%
FAT
BU
RN
3
70-80%
EN
DU
RE
SP
RIN
T
LOSE WEIGHTMAXIMISE PERFORMANCE
IMPROVE OVERALL FITNESS
4
80-90%
SP
EE
D
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