I did a three-hour trip in the present day, and for almost all of it, I wished to remain at a coronary heart charge of 120, which is a brisk cardio tempo for me. I found my gps watch has “alerts” you may set, one among which is a coronary heart charge vary, so I set that for 116-122, and it beeped!! at me each time I went larger or decrease. This was useful, I didn’t should hold glancing on the watch to spot-check my coronary heart charge. It seems if my degree of exertion is what I name “brisk however snug”, it reliably retains me within the goal vary. That is pleasant and enjoyable, and likewise a superb exercise. For me, I additionally discover it corresponds to “ventilatory threshold 1” (VT1): the “speak take a look at” is really useful for a simple tempo. In case you can sing, it’s too straightforward. In case you can have an everyday dialog, it’s good for simple tempo. As your tempo will get a bit brisker you simply begin to discover a little bit of a problem in your respiration. That’s “VT1”.
On the best way again I threw in some 60-second dash intervals and a few “on-bike power coaching (climbing in a excessive gear). trip on a pleasant late fall day, and a great way to earn my Thanksgiving dinner.