If you can understand the princip↕≥<'le of heart rate watch training, the÷₽εn it will be more complicated. The↓×₩→re are many different"→ ways to set up a heart rate training program fo&δr smart watches, but there is no change fro≈‌m it - they all use the principle of &qu♠∏ot;training in the hear•≠t rate interval of group is watch." Set↑> the heart rate training progra€δ♣®m for watches, but a bigger difficulty i←∞s "modesty"✔Ω≠≈;. Last September, I decided to make the <>€ first training attempt again.In fact, it wσ✘as only a few weeks before I started trainin​☆σg, and I simply kept it. In advance, I was doi< ®ng 4 hours of root endurance training and stucλ↔k to my heart rate at 121-131 j↕™'ump / minutes. Suddenly I γ↔λ heard someone whistl←♦>>ing behind me. I gla'‌ πnced at the front of my shoulder and saw§•Ω→ a boy riding an old and broken×♥∑, "Diao silk" tour car in fro↑↔ nt of a camel bag, and I saw him. Wear ∑↔the slippers, and then...

In the first 30 kilomete♥♣< rs of an important co$β₹™mpetition, do you think you have tried₩♠ your best and it is↑£"¥ hard to pedal again?♣£₩ This hopelessness can be cause‌✔γ∑d by a lot of reasons, suc♠¶ h as too fast, energy, water supply, and prob$β™ably too much of a race... ≥&But the culprit is a lack of endurance$→, which is the defect that the‌∞πβ heart rate watch training can compensa↓πte.What you need to do is to persist unc<Ωonsciously. No, it is not a narcotic bu₩≠÷t a "long interval". Once a week,♦ "€ 3-4 hours of two zone cyc§₽£εling and 2 hours of thr↔≤πee zone cycling will increasβ ≤e your endurance. On this ←→basis, you can add some long intervals₩∞ to help you improve your endurance and speed mor™π≥e effectively. That's exactly what you&#α  39;re good at. He's very good at ≈←‌<endurance training. He admonished tho£€φ‍se who think long interval training withou ​∏πt a program can improve endurance. Manγ™₽y drivers are riding a small number ofδ↓$ dross. It's really surprising that you jus¶®<×t need to find a balanc<←e between training intervals and heart rate in"♠γtervals. That's enαΩ£∞ough.

I have to be frank: I'v'π≠e been doing lot of overtraining a✘¶∞ll my life. In every sport, I&#δ≤39;m going to overdo it.  ‌↑♠I've experienced a lot ☆>₹πof injuries and bad sports perf✘β✘ormance. From the beginning ↓←←<of a few years ago, I have↓π™± learned to train smarter: wheπ•n the intensity is high, t♥÷∑βhe upper strength should be tight when​→ it is tight. Before ↕©•that, it seems that my distinction between intens↓©≠ity and urgency is not ∑↕&€so clear. I know, low heart rate riding has great®≥ advantages, it can help me recover f∏→¶±aster from the damage caused by high-intensity €∑training. Make sure you €♦♦have a day off every week, and one day to ri∑↑de back in one area or e↕©$'ven lower.One of the common r‌× easons why you can't control yourself★β> in slow cycling is that "♠γ'you ride along with some ≥€riders who ride faster. Many rider∏α s ride out with the c≤♥∞lub on weekends, always want to live with the ​∞Ω®faster drivers. In this way, they can ©φαβneed 5-6 talent to recover, and then tπ♦ ↑heir training will not stop.

When you become weake£∑♦∏r and stronger, your cardiopulmonary func∏ •$tion will become stronger, so you can do more wo•¶±∑rk under the opposite intensity. Th↑×at is to say, at a predetermine↕→d heart rate, you can use shorter scheduled↓✘ φ intervals. A more famous aerobic ability t★γ≤est is called the "m♥§aximal aerobic ability test&qu∑★ot;, which is pioneered by the famoλ±ε£us heart rate watch training. It∞​→× is a way of proving you£πβ®r success in long summer training.The cu¥≥rrent test can show any degre±↓e of decline, and it can al∞☆so detect whether you can ovλ$•erdose and potential risk of illness. Recomme∑✔≤λnd a 30 minute ride.Livi£‌ng way Road, after warming u‌★¶p, riding at a certain heart rat€≥e, at the same time, give me time. &×δ♦™quot;The best thing to §→do is to choose a heart rate watch under your tra↓σining interval and stick to it, whether iσ¶ t's on this test, or  ‌the current retest, on the opposite heart rate r™‍♣₹ange." This aerobic streng<'​th is usually at your maximum heart rate.S₽ top this test and record your traini₽↔♦←ng in a table. You can test it ↓∞once a month. Too frequent tests can ¥‍&reflect your improvement£α and will be dependent on the dataΩΩ. But if you don't hδ™♣™ave a lifetime test, you can mi≤©ss some of the benefits of testing, s≈ε∑uch as hinting at potentia∏→≠βl injuries and overtraining.