Below you can find your heart rate zone calculator for use with Strength Factory training programmes. To use it, simply type your FTHR into the top box, click ‘Calculate’ and the rest is easy.

If you have not yet conducted a FTHR test, then go back to your programme to get the correct protocol and come back here once you have done it.

Below this table you will also find a HR zone calculator for Max HR. This is less precise and the zones will be different, so only use it if you really can’t set up a FTHR test properly.

FTHR:

	Heart rate (beats per minute)
HR Zone	Low end zone		High end zone
1. Active Recovery		<
2. Endurance		to
3. Tempo		to
4. Threshold		to
5. VO2 max		to
Anaerobic capacity	N/A		N/A

 

Max HR:

	Heart rate (beats per minute)
HR Zone	Low end zone		High end zone
1. Active Recovery		to
2. Endurance		to
3. Tempo		to
4. Threshold		to
5. VO2 max		to
Anaerobic capacity	N/A		N/A

The Ultimate E-MTB programme is the world’s first (we think!) E-MTB specific training programme. Designed by professional coach, Ben Plenge it blends his years of experience working with professional MTB racers and hundreds of every day trail riders with his love of E-Biking.

After getting his first E-MTB in 2018, Ben quickly realised that they presented some unique challenges to the rider’s strength and fitness. On the climbs the different power modes give you total control of your effort level, from super easy recovery pace, to max heart rate, leg burning efforts that will push you to your limits.

On the descents you have the added weight of the bike to move around the trail and the fact that you are doing 2 to 4 times as many downhills as on a normal MTB. This puts a big demand on your body in terms of strength and power.

The Ultimate E-MTB Programme is a 12 week progressive training plan normally costing just £35, but currently at a special launch price of £25 until 3rd June. Here is what you get…….

• E-MTB Strength Plans for home or gym.
• Develop your endurance.
• E-MTB specific interval and sprint training.
• Mobility.
• Flexible weekly plans.
• E-MTB fitness test to measure progress.
• HD videos of all exercises.
• Immediate access PDF download.
• Weekly support emails.
• Covered by The Strength Factory Guarantee, “Ride faster or your money back.”

You can get your copy here:  Ultimate E-MTB Programme or if you have any questions about the programme you can drop me a line using the contact form at the bottom of the page.

In part 2 Jon is getting into a training rhythm and starting to feel the benefits of his training.

https://off.road.cc/content/feature/getting-fit-for-enduro-pt2-finding-the-training-groove-3343

I have been helping Jon from Offroad.cc to prepare for a return to Enduro racing this summer. In part 1 we get him up and running with a training programme as well as conducting some pre training testing and assessments.

https://off.road.cc/content/feature/getting-fit-for-enduro-jons-blog-3259

 

 

Whilst I have done a few podcasts now, this was the first one aimed at a slightly different audience. Rather than being aimed squarely at riders, the MAPPS Podcast is about performance in a broader sense and is listened to by a lot of personal trainers and coaches in the sports and fitness industries. It is only a short one at about 30 minutes, so check it out.

Sometimes we need to give our absolute all. Leave nothing behind in the gym or on the track. 100%.

Most of the time though, we would be better finishing training with just a little bit of energy left in the tank. That is where the 90/90 rule comes in.

If you have been following The Strength Factory Approach and want to experience the training yourself then you can either drop me a line on ben@thestrengthfactory.uk or if you are a mountain biker you can join a growing community of riders from around the world on The Complete MTB Programme.

Some athletes are only worried about how fit and strong they are next week or the month after. Such short term fixation and attitudes to training rarely get long term results. Athletes who go the distance and remain competitive and strong all year, know the 1% principle.

Why quality matters in every rep, every set and every session you commit to doing in your training for action sports.

In part 2 of The Strength Factory Approach I chat about how to properly train for power.