If I use the Karvonen method to help calculate my target HRmax %'s for training, I get the following numbers (26yr/fem/RHR=60bpm):
50% = 127 75% = 161
55% = 134 80% = 167
60% = 140 85% = 174
65% = 147 90% = 181
70% = 154 95% = 187
I am going to be stuck on the bike x-training for the better part of 3 months due to an injury. If I wanted to try and improve my current fitness on the bike (and somewhat mock marathon training), would anyone have any advice on what type of cycling I would want to do a week in terms of the following:
1. Minutes/Miles spent on the bike.
2. Intensity
3. How many days a week is it OK to bike hard vs running (which is usually 2-3 hard days a week depending upon your body).
4. What target HR should I look to hit for the intensities? What is considered a good tempo on the bike? If I am a beginner, should I start off with a certain duration and then build slowly?
I realize I won't be able to improve my running times solely by biking. I have already been out for 7 months due to an injury that has required surgery. I'm looking at 3-4 more months before I'm allowed to run again. What I would like to do is possibly build up my V02 a bit from what I have lost with some focused and progressive cycling. I've been lifting/swimming/cycling since I've been injured but was not able to do so at a level that allowed for any sort of real workout effort.
I was a fairly competitive runner before this injury and eventually would like to get back to full training (upon permission from my doctor). Currently, on my own I have biked 60-90 minutes a day and just been going at a steady state. I start off easy (90rpms @ 17.x mph) and then progress to around 110rpms and average about 20.5-21mph for the majority of the ride. My HR stays around 150-160 depending on if I add pushes. But I feel like I could hold what the bike at my gym says is "20.0mph" for at least 90 minutes.
Sorry this is long, I am just hoping someone might know some good cycling workouts or how to better gauge my effort on the bike. I understand running a lot more than cycling.
Thank you for any info!