Today I explore the art and science of cardiovascular training. The HR formulas that I mentioned are:

Males: 211 - (0.64*your age in years)

Females: 206 - (0.88*your age in years)

Zone 2 is performed between 60 and 70% of your max HR, whereas Zone 5 is at 90-100%. Note that it will take a bit of time to peak in your zone 5 intervals, but you should aim to get to ≥ 90% maxHR by the end of your interval.

The other option is a perceived exertion of 3-4 out of 10 for Zone 2 and 9-10 for Zone 5, or you can hold a conversation (slightly strained) in Zone 2, and Zone 5 is 'Don't bloody talk to me!'.

I mentioned various bits of equipment, but if you don't have any, just go out for 'Lamp post intervals'. Run between the first and second lamp post (or first and third - whatever takes close to around 30 sec), then walk for the next one or 2, then run, and repeat. Just notice how long it takes for you to get to a certain point in your circuit, so you can measure progress.

Catch ya next time.

Today I explore the art and science of cardiovascular training. The HR formulas that I mentioned are:
Males: 211 - (0.64*your age in years)
Females: 206 - (0.88*your age in years)
Zone 2 is performed between 60 and 70% of your max HR, whereas Zone 5 is at 90-100%. Note that it will take a bit of time to peak in your zone 5 intervals, but you should aim to get to ≥ 90% maxHR by the end of your interval.
The other option is a perceived exertion of 3-4 out of 10 for Zone 2 and 9-10 for Zone 5, or you can hold a conversation (slightly strained) in Zone 2, and Zone 5 is 'Don't bloody talk to me!'.
I mentioned various bits of equipment, but if you don't have any, just go out for 'Lamp post intervals'. Run between the first and second lamp post (or first and third - whatever takes close to around 30 sec), then walk for the next one or 2, then run, and repeat. Just notice how long it takes for you to get to a certain point in your circuit, so you can measure progress.
Catch ya next time.

Host Dr Paul Taylor, a Psychophysiologist, Neuroscientist, Exercise Scientist, and Nutritionist interviews experts from around the world on cutting edge research and practices related to improving hardiness in your mind, body and brain to become your best self.

Host Dr Paul Taylor, a Psychophysiologist, Neuroscientist, Exercise Scientist, and Nutritionist interviews experts from around the world on cutting edge research and practices related to improving hardiness in your mind, body and brain to become your best self.

Hardiness with Dr Paul Taylor

Host Dr Paul Taylor, a Psychophysiologist, Neuroscientist, Exercise Scientist, and Nutritionist interviews experts from around the world on cutting edge research and practices related to improving hardiness in your mind, body and brain to become your best self. 

Host Dr Paul Taylor, a Psychophysiologist, Neuroscientist, Exercise Scientist, and Nutritionist interviews experts from around the world on cutting edge research and practices related to improving hardiness in your mind, body and brain to become your best self.&nbsp;

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