If you can understand the princ£>¶©iple of heart rate watεεσ‍ch training, then it will be mor ☆₽e complicated. There a∏ ≤÷re many different ways to set up a h×≤←‍eart rate training program for smart w÷βatches, but there is←Ω no change from it - they alΩ ≤☆l use the principle of "training i>±₽₩n the heart rate interval of☆$ group is watch." Set the h<≈≥eart rate training prog∏≈→φram for watches, but a bigger ∞∏₩difficulty is "modesty"♥ ;. Last September, I decided to make thα←÷e first training atte<® Ωmpt again.In fact, it was only a few w¶®eeks before I started traini®$ng, and I simply kept it.‍γ In advance, I was doing 4 hours of r≠₩oot endurance training and st&ε£>uck to my heart rate at 121-131 ju‍★±mp / minutes. Sudden$↔÷ly I heard someone whistl★  ±ing behind me. I glance≤δd at the front of my shoulder and↕∏ saw a boy riding an old and broken,♦↔¥ "Diao silk" ±≠tour car in front of a camel bag, andπσ≤ I saw him. Wear the slippers, and φ♥then...

In the first 30 kilometers of an imp™•‍ortant competition, do ↕πyou think you have tried £α↔your best and it is hard to pedal☆< again? This hopelessness can be cau≈£Ω‍sed by a lot of reas₩→↓ons, such as too fast, energy★β≠, water supply, and probably too much↕€ of a race... But the culprit is a‍≠‌ lack of endurance, whi≥✘§™ch is the defect that the he"<&<art rate watch training can φ¶↔compensate.What you need to do is to>¥φ persist unconsciously. No, it is λ∞ not a narcotic but a "‌¥↕long interval".↕₩ Once a week, 3-4 hours of tw​≠ →o zone cycling and 2 hours α××∞of three zone cycling will increase y>↓our endurance. On this basis, you ca♣€ n add some long intervals to help you¥∏&  improve your endurance and speed m$&£★ore effectively. That's ♥∞♥σexactly what you're good at. Hπ♠εe's very good at endur∞×​↕ance training. He admonished those w®£ ho think long interval training ★✘without a program can im← ₹prove endurance. Many driver↓₽s are riding a small number o®Ωf dross. It's really surprisφ₹ing that you just need to find a balan&∏×λce between training intervals÷± ≥ and heart rate interval♠↓s. That's enough.$✔←

I have to be frank: I've be​¥en doing lot of overtr•∑♦♣aining all my life. In every sport, Iφ↔™'m going to overdo it. I've exε→perienced a lot of inj★&uries and bad sports performance. Fr ±om the beginning of a λ<★few years ago, I have learned to train ₩∏γ smarter: when the intensit$₽≠÷y is high, the upper streng₹₹th should be tight when it is tight.εσαδ Before that, it seems that$±  my distinction between intensity and "® urgency is not so clear. I know, low h∞"‍≥eart rate riding has gr÷λeat advantages, it can help me recov±∞÷®er faster from the damage caused by $βhigh-intensity train  ing. Make sure you have a d‍‌<₩ay off every week, and one$‍ day to ride back in one area ÷$®or even lower.One of the α£★common reasons why you can't contro δ♥l yourself in slow cyc÷δling is that you ride alongβδ with some riders who ride≥​✔ faster. Many riders≠≥ ride out with the club on we&"ekends, always want to live with ♣<§the faster drivers. In thi$​π∞s way, they can need 5-6 talen★$t to recover, and then their training☆'σ will not stop.

When you become weaker∑<α and stronger, your cardiopulmona±₽ry function will becomδ☆e stronger, so you can do mor≈β e work under the opposite intensity. ±"Ω♦That is to say, at a predetermined§δ→ heart rate, you can'•₩ use shorter scheduled interva₹♦±↓ls. A more famous aerobic abiliΩα≈εty test is called the "γ¥λ;maximal aerobic ability test&quo♥ t;, which is pioneere∏‌¶≤d by the famous heart rate wat₹≥♥∑ch training. It is a way of prα™γπoving your success in lo∞ ng summer training.The ♣¶↕current test can sho ✔w any degree of decline, and it can a•×lso detect whether yo↕‍§<u can overdose and po¶≥ tential risk of illness. Recommend a > >30 minute ride.Living way Road, after↕↔Ω↑ warming up, riding at&φ a certain heart rate, at the §↔©same time, give me time. &q≠↑€uot;The best thing to'​≠ do is to choose a heart rate watch♣ε‍¶ under your training interval and stick ♥ to it, whether it's on this test,≈←± or the current retest, on the op‍‌≈posite heart rate range."≈± This aerobic strength is usually at<₽✘ your maximum heart rate.Stop this test✘±  and record your train§∑βing in a table. You can test it o≠♠↕nce a month. Too frequeφ✘ ↓nt tests can reflect your improveλδment and will be dependent on the data≈≤♠. But if you don't have a lifet∑¶ime test, you can miss s&'$ome of the benefits of testin∞λ∑→g, such as hinting at potential injurie₹πs and overtraining.