Day 11 | Ironman Prep| Stamina Assessment | Running, Swimming and Cycling| Structure of Training

Today is the day 11 since the day I have started the iron Man training. So in this video we are going to discuss about the volume of training. I have done so far the analytics of it how to derive the insides out of it, how we can structure the training and so on forth.

Below the heart rate zones training:

Zone 1: Very Light (50-60% of HRmax)
Intensity: Very low
Benefits: Enhances recovery and prepares your body for higher intensity workouts. Ideal for warm-ups, cool-downs, and recovery sessions.
Zone 2: Light (60-70% of HRmax)
Intensity: Light
Benefits: Improves basic endurance and fat-burning capacity. This zone is often referred to as the “fat-burning zone” and is great for long, steady-state cardio sessions.
Zone 3: Moderate (70-80% of HRmax)
Intensity: Moderate
Benefits: Enhances aerobic capacity and overall cardiovascular fitness. This zone is good for tempo runs and moderate-intensity workouts.
Zone 4: Hard (80-90% of HRmax)
Intensity: High
Benefits: Increases maximum performance capacity and improves high-intensity endurance. Ideal for interval training and high-intensity workouts.
Zone 5: Maximum (90-100% of HRmax)
Intensity: Very high
Benefits: Builds speed and power. This zone is used for short bursts of maximum effort, such as sprints and high-intensity interval training (HIIT).

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