Workout, Cool Down | Ironman Fitness Ironman series guide

(MHR) = Maximum Heart Rate (THR) = Target Heart Rate

220 - age = maximum heart rate (MHR)

MHR x .60 = 60% of your maximum heart rate. MHR x .75 = 75% of your maximum heart rate.

For example, if you are 30 years old, your calculations will be as follows: 220 - 30 = 190

190 x .60 = 114 (low end or 60% of MHR)

190 x .75 = 142 (high end or 75% of MHR)

30 year-old (THR) Target Heart Rate would be 114-142 See Heart Rate Table (on next page) for additional calculations.

www.ironmanfitness.com

Warning!

If you have any questions or concerns about your target heart rate consult your physician. Medications may affect your heart rate. Stop exercise if: you feel faint or dizzy, acute illness (cold or fever), any pain or tightness in your chest, an irregular heartbeat, of if you exceed your maximum heart rate set by your physician.

Exercise Practice ProceduresWarm-Up

Workout

Cool Down

A good warm-up will help you perform better and will decrease the aches and pains. The warm-up prepares your muscles for exercise and allows your oxygen supply to ready itself for what is to come. Experience tells us that muscles perform best when they are warmer than normal body tem- perature. This normally takes about 5-10 minutes when you begin to perspire on your brow and breathe more deeply.

Note: The older you are, the longer your warm-up period should be.

Workout: Brisk and Rhythmic Exercise

A workout trains your heart, lungs, and muscles to be more efficient. Increase exercise in response to your heart rate to train and strengthen your cardiovascular system. Concentrate on moving your arms and legs smoothly. Walking naturally and avoid jerking motions like pulled muscles, sprained joints, and loss of balance.

If you cannot sustain 12 continuous minutes in your target heart rate zone, then, exercise several times a day to get into habit. Try to reach and main- tain 60-65% of your maximum heart rate. Alternate exercise with periods of rest until you can sustain 12 continuous minutes of exercise at 60-65% of your maximum heart rate. Best start with a target of 3-4 minutes, then, increase it gradually.

If you can sustain 12 but not 20 continuous minutes of exercise in your target heart rate zone:

•Exercise 3-5 days a week. Rest at least two days per week.

•Try to reach and maintain 65-70% of your maximum heart

rate with moderate rhythmic exercises.

• Begin with 12 continuous minutes. Increase your time by one to two minutes per week until you can sustain 20 continuous minutes.

If you can sustain 20 minutes continuously in your target heart rate zone, begin to increase the length and intensity of your workout.

• Exercise 4-6 days a week or on alternate days.

• Try to reach and maintain 70~85% of your maximum heart rate with moderate to somewhat hard exercise.

• Exercise 20-30 minutes.

24 ConsoleImportantInstructionInformation

Ironman series specifications

The Ironman series stands as a pinnacle of endurance sports, renowned globally for its challenging combination of swimming, cycling, and running. Founded in 1978, the series has evolved dramatically, becoming a symbol of human resilience and determination. With events held in various stunning locations worldwide, participants are drawn not only by the physical challenge but also by the opportunity to experience breathtaking landscapes.

One of the main features of the Ironman series is its rigorous format. Competitors face a 2.4-mile (3.86 km) swim, followed by a 112-mile (180.25 km) bike ride, and completed with a 26.2-mile (42.20 km) marathon run. Each race must be finished within a strict time limit, typically 17 hours, creating a thrilling atmosphere filled with intense competition and camaraderie among athletes.

The technologies deployed in Ironman events play a crucial role in enhancing performance and safety. Advanced timing systems ensure accurate tracking of each athlete's progress throughout the race. Many competitors utilize cutting-edge gear, including tri-suits designed for optimal aerodynamics and comfort, specialized racing bikes equipped with lightweight materials, and high-tech running shoes that provide superior cushioning and support.

Another notable aspect of Ironman events is the emphasis on nutrition and hydration strategies. Organizers supply athletes with energy gels, electrolyte drinks, and nutritional bars at various points along the course, ensuring that they maintain energy levels throughout the grueling competition. Additionally, pre-race seminars educate participants on nutrition, helping them devise effective fueling strategies for race day.

Ironman also prioritizes athlete safety, employing medical teams stationed throughout the course to assist competitors in need. Water safety personnel monitor the swimming segment closely, and bike route marshals help manage traffic and ensure a safe racing environment.

In recent years, the Ironman series has embraced inclusivity and accessibility, adapting rules to welcome athletes of varying abilities, including para-athletes. This commitment to diversity enriches the Ironman community, showcasing a shared passion for endurance sports.

In conclusion, the Ironman series offers a comprehensive blend of physical challenge, cutting-edge technology, and a supportive community. Its enduring legacy continues to inspire countless individuals to push their limits and embrace the spirit of competition, making it a revered event for athletes around the globe.