TRAIN WITH YOUR HEART GET FITTER IN 6 WEEKS
WEEK 1
Your heart rate zones DAY
IMPROVE OVERALL FITNESS MAXIMISE PERFORMANCE
30
1
WEEK 3
30
1
35
1
LOSE WEIGHT
FAT BURN
2
1
10
2
5060%
6070%
7080%
30s 2
90100%
4 5 5
3 25
40
START WITH:
7 Time (min)
WEEK 4
Beginner
2 - 4 times a month
for 20+ min
day 2&6
Intermediate
1 - 2 times a week
for 30+ min
day 2, 4 & 6
Advanced
3 - 4 times a week
for 30+ min
complete schedule
2
REST
5
25
REST
6
REST
1
If your current running level is:
4 5
0
REST
4
20
5
REST
6 7
10
4 5
55 REST
3
REST
4
10
5
REST
25
50 REST
10
1
1
45
1 2
5
10
1
x8
3 5
5
WEEK 6 40
x15
3
30s 1
60
2
5
10
x12
7
REST
1
10 30s 30s
2
6
45
WEEK 5
35
5
x10
REST
7
Your personal training programme
30s 2
10
2
REST
6
8090%
5
x8
3 EASY
3 ENDURE
4
SPEED
SPRINT
5
WEEK 2
10
10
60 REST
4 5
REST
6 7
3
REST
15
1
5
x10
REST
10
5
REST
6 7
15
60 REST
Use the TomTom Runner Cardio to ensure you stay in your heart rate zone tomtom.com/sports
By By combining combining different different zones zones for for different different amounts amounts of of time, time, you you can can create create a a unique unique personal personal training training programme programme — — tailored tailored to to your your specific specific goals. goals.
•• Recover Recover better better •• Prevent Prevent injury injury •• Improve Improve faster faster
SPRINT SPRINT
707080% 80%
TRAIN W ITH
3
2
606070% 70%
1
MON MON
505060% 60%
ACHIEVE THE RESULTS YOU WANT
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.
By combining different zones for different amounts of time, you can create a unique personal training programme — tailored to your specific goals.
3
LOSE WEIGHT
2
6070%
5060%
1
EASY
ENDURE 7080%
6070%
5060%
TUE /
WED / THU / FRI
/ SAT / SUN
CREATE CREATE YOUR IDEAL IDEAL YOUR TR AINING TRAINING PR OGRAMME PROGRAMME
By combining different zones different amounts Including a mix of zones getsfor your body used to of time, you can create a unique personal different training intensities, allowing youtraining to burn programme — tailored to your specific goals. energy more efficiently — so you can get fitter, run faster and go further. 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. MON
10 2 1 2 1 2 15
Including a mix of zones gets your body used to different training intensities, allowing you to burn energy more efficiently — so you can get fitter, run faster and go further. 0 Time (min) 60 TRAIN WITH YOUR HEART
7080%
8090%
SPEED
1
FAT BURN
SPEED
4
ENDURE
IMPROVE OVERALL FITNESS MAXIMISE PERFORMANCE
2
MO N/
MON
0
10 2 1 2 1 2 15
Time (min)
YOUR BODY
YOUR WORKOUT
Heart-rate is your unique indicator of personal effort
Find your personal heart-rate zones
Mix zones to create your ideal training programme
It tells you exactly how hard your body is working at every moment, so you can optimise your training to match your goals.
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.
By combining different zones for different amounts of time, you can create a unique personal training programme — tailored to your specific goals.
Only heart-rate measures the intensity of your workout. That’s because the same run may take different levels 60 of effort from day to day. Factors like stress, sleep, recovery time and hydration all play a part.
IMPROVE OVERALL FITNESS MAXIMISE PERFORMANCE
8090%
5
90100%
YOUR RESULTS
4
LOSE WEIGHT
3
2
1 SY
Understand your 5 heart-rate zones and which IMPROVE OVERALL FITNESS energy source your MAXIMISE you are using based on LOSE WEIGHT PERFORMANCE maximum heart-rate. Your zones are based on percentages of your personal maximum heart-rate.
EASY
g at to
FAT BURN
Find your personal heart-rate zones
3
YOUR So if yourWORKOUT goal is a marathon, focus on lower zones. If you’re preparing for a fast 5k, you’ll want to look Mix zones zones to create your ideal training programme at higher in shorter bursts.
sffort
4
TRAIN SMARTER RUN MORE EFFICIENTLY BURN MORE FAT RECOVER BETTER PREVENT INJURY IMPROVE FASTER
URN
YOUR BODY
SPRINT
2
60 60
SPRINT SPEED ENDURE FAT BURN EASY
9090100% 100%
Mix zones to create your ideal training programme
SPRINT
3
Time Time (min) (min)
1
YOUR WORKOUT
90100%
5 4
808090% 90%
YOUR BODY
5
FIND Y OU R
10 10 2 2 11 2 2 11 2 2 15 15
0 0
Find your personal heart-rate zones
5
So So if if your your goal goal is is a a marathon, marathon, focus focus on on lower lower zones. zones. If If you’re you’re preparing preparing for for a a fast fast 5k, 5k, you’ll you’ll want want to to look look at higher zones in shorter bursts. at higher zones in shorter bursts. Including Including a a mix mix of of zones zones gets gets your your body body used used to to different different training training intensities, intensities, allowing allowing you you to to burn burn energy more efficiently — so you can get fitter, energy more efficiently — so you can get fitter, run run faster faster and and go go further. further.
LOSE WEIGHT LOSE WEIGHT
EASY EASY
CREATE CREATE YOUR IDEAL IDEAL YOUR TR AINING TRAINING PR OGRAMME PROGRAMME
4
SPEED SPEED
5
IMPROVE OVERALL FITNESS IMPROVE OVERALL FITNESS
FATBURN BURN FAT
MAXIMISE MAXIMISE PERFORMANCE PERFORMANCE
ENDURE ENDURE
CREATE CREATE YOUR IDEAL IDEAL YOUR TR AINING TRAINING PR OGRAMME PROGRAMME
Training Training in in different different heart-rate heart-rate zones zones lets lets you: you: TUE •• Train smarter /W Train ED smarter •• Run THU /efficiently Run/more more efficiently FRI •• Burn Burn more more fat fat / SAT / SUN
EART H R U YO
Mix Mix zones zones to to create create your your ideal ideal training training programme programme
Understand Understand your your 5 5 heart-rate heart-rate zones zones and and which which energy energy source source you you are are using using based based on on your your maximum maximum heart-rate. heart-rate. Your Your zones zones are are based based on on percentages percentages of of your your personal personal maximum maximum heart-rate. heart-rate.
NES ZO
MO N/
NES ZO
Achieve Achieve the the results results you you want want
TE
WED /
U / FRI YOURTHRESULTS / SAT / SUN
YOUR WORKOUT
TE
NES ZO
TUE /
YOUR BODY
Find Find your your personal personal heart-rate heart-rate zones zones
ONAL HEARTRS RA PE
ng at g to
MO N/
E
1
AL HEAR T-R A
2
MARTER RE EFFICIENTLY ORE FAT TRAIN WITH YOUR HEART R BETTER Heart-rate T INJURY Heart-rate is is your your unique unique indicator indicator of of personal personal effort effort E FASTER It tells you exactly how hard your body is working It tells you exactly how hard your body is working at at MARTER every every moment, moment, so so you you can can optimise optimise your your training training to to RE EFFICIENTLY match match your your goals. goals. ORE FAT Only Only heart-rate heart-rate measures measures the the intensity intensity of of your your R BETTER workout. workout. That’s That’s because because the the same same run run may may take take INJURY different levels of effort from day to day. Factors different levels of effort from day to day. Factors FASTER like like stress, stress, sleep, sleep, recovery recovery time time and and hydration hydration all all play play a a part. part.
effort
ENDURE FAT BURN EASY
3
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 different training intensities, allowing you to burn energy more efficiently — so you can get fitter, run faster and go further.
MON
10 2 1 2 1 2 15