Optimizing Fitness Performance

Cardio Solutions When you want to perform your best, there is no better training methodology than Heart Rate Training. These heart rate monitor solutions will help you work with your heart to get the most efficient and effective exercise! Garmin Heart Rate Monitor & ANT+ Adapter More Info » iPhone 4/4S, All iPads, iPod touch ANT+ Technology $74.95 SAVE $5 MSRP: $79.95 Polar H7 Heart Rate Monitor More Info » iPhone 4S/5, iPad 3rd Gen Bluetooth Low Energy 4.0 $74.95 SAVE $5 MSRP: $79.95 Scosche Rhythm Heart Rate Monitor More Info » iPhone 4/4S/5, All iPads, iPod touch, Android - Bluetooth (Classic) $94.95 Polar Wearlink+ with Bluetooth More Info » Android Bluetooth (Classic) $74.95 SAVE $5 MSRP: $79.95

Health Sensor Options When you are ready to put your health on the priority list, these tools make health and fitness tracking easy and automatic. Buy them as a bundle, make tracking your health easy, and save some money too! Withings WiFi Body Scale More Info » Android, iPhone WiFi, Cloud Enabled $159.00 Withings Blood Pressure Cuff More Info » iPhone Cloud Enabled $129.00 Health Sensors Bundle Get all of the above, plus a Fitbit One Activity + Sleep monitor, and save! $357.95 SAVE $30 MSRP: $387.95

A Powerful Combination Add a Fitbit Zip or One, and track all your daily activity, in addition to your cardio workouts. A perfect addition to bring everything together. Fitbit One Activity Monitor More Info » Tracks steps, distance, calories, stairs, sleep and more. $99.95 Fitbit Zip Activity Monitor More Info » Tracks steps, distance, calories. $49.95 blue charcoal magenta

Guidelines for Using Heart Rate Training to Optimize Fitness

1. Spend the majority of your time in zones 2-3 when training

But don't forget Zone 1-2 Recovery days, cross-training days and days off!

2. Plan some variety of intensity in your workouts, including:

3. Know your Lactate Threshold Heart Rate (LTHR)

Conventional wisdom puts this around 85% of your REAL max heart rate. For any kind of distance exercise, you don't want to go much higher than this, at least not for long, or you'll bonk. It is far more critical than your Max HR, and it will get higher as you get in better shape. CP30 Assessments will help you determine your LTHR.

4. Track your Resting Heart Rate

At this level, it can be easy to overtrain. A higher RHR will tell you it is time for a rest. A lower RHR tells you your efforts are working.

5. Remember, it isn't all about working out

Sleep, nutrition, and weight can play major factors. Flexibility, form, stress and even spirit can affect performance. If you want to succeed, consistency is key. Building healthy habits takes perseverance at first, but comes with a great payoff!

See Sample Workout Routines available on the iPhone, iPad and iPod touch for examples of the different types of workouts and how to create them on the mobile app.

Optimizing Fitness Sample Training Plan

Week	Monday	Tuesday*	Wednesday	Thursday**	Friday	Saturday	Sunday	Total***
	Cross Train or Rest Day	Zone 3-4 2:30 min (Run, Hard) Zone 2 1:30 min (Jog, Easy) Repeat 6 X Total: 24 min	Zone 1-3 30-45 min (Jog, Easy)	Zone 3 30-45 min (Up Tempo)	Cross Train or Rest Day	Zone 1-3 25-35 min (Jog, Easy)	Zone 1-3 60 min (Jog, Easy)	4 hrs 20 min
	Cross Train or Rest Day	Zone 3-4 2:30 min (Run, Hard) Zone 2 1:30 min (Jog, Easy) Repeat 8 X Total: 32 min	Zone 1-3 40-50 min (Jog, Easy)	Zone 3 35 min (Up Tempo)	Cross Train or Rest Day	Zone 1-3 25-35 min (Jog, Easy)	Zone 1-3 70 min (Jog, Easy)	4 hrs 40 min
	Cross Train or Rest Day	Zone 3-4 4:30 min (Run, Hard) Zone 2 1:30 min (Jog, Easy) Repeat 4 X Total: 24 min	Zone 1-3 50-60 min (Jog, Easy)	Zone 3 40 min (Up Tempo)	Cross Train or Rest Day	Zone 1-3 25-35 min (Jog, Easy)	Zone 1-3 80 min (Jog, Easy)	5 hrs 00 min
	Cross Train or Rest Day	Zone 3-4 4:30 min (Run, Hard) Zone 2 1:30 min (Jog, Easy) Repeat 6 X Total: 36 min	Zone 1-3 30-45 min (Jog, Easy)	Zone 3 45 min (Up Tempo)	Cross Train or Rest Day	Zone 1-3 25-35 min (Jog, Easy)	Zone 1-2 50 min (Walk)	4 hrs 25 min
	Cross Train or Rest Day	Zone 3-4 9:20 min (Run, Hard) Zone 2 0:40 min (Jog, Easy) Repeat 2 X Total: 20 min	Zone 1-3 30 min (Jog, Easy)	Zone 3 50 min (Up Tempo)	Rest Day	Zone 1-2 20-30 min (Jog, Easy)	Zone 1-2 Assess / Event	3 hrs 25 min

Rest Days (Monday/Friday) - 2nd one can be cross training - flexibility (yoga) or weights, 60 min. Try not to cross train both rest days.
* Speed (Tuesday) - 20 minute warm up walk/jog, 20 minute warm down.
** Tempo (Thursday) - 15 minute warm up, 15 minute warm down.
*** Total time includes warm up and cool down time shown above (1 hour 10 minutes per week).