How do I perform a Chris Carmichael field test for determining my heart rate zones?"?
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Chris Carmichael is most famous for being the personal coach to for seven-time Tour de France winner Lance Armstrong, but he is a coach to numerous athletes who have won many competitions, including a combined total of 33 medals at the Olympics.Among other things, Carmichael developed a method for estimating the lactic threshold by measuring an athlete's heartrate during a three mile time trial repeated three times, with 15 minute recovery between efforts.
The three by three test gives a good sense of a rider's history and current condition. New athletes generally achieve highest heart rate (HR) in the first effort and the fastest time on the last. More experienced athletes with poor current condition will generally have HR climb and time drop from effort to effort. Experienced athletes in good condition will have consistent HR and consistent speed over the three efforts.
The lactic threshold HR can be estimated from the three by three test by taking average HR over the three efforts and then reducing it by three to six beats per minute (BPM).
Once you know your lactic threshold HR, you will know what your heart rate zones are by using the following table:
Zone Name.....Heart Rates...Purpose
1. Recovery.....50-60% Max.....Active Rest
2. Active Aerobic...60-75% Max.....Aerobic Development
3. Endurance..75-80% Max.....Aerobic Capacity
4. Threshold....80-85% Max.....Lactate Tolerance
5. Strength....85-100% Max...VO2 Development, Sprinting
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