PowerCranks Day 6 (8/19/09)

Heart Rate Data from Day 6 PowerCranks Session on Stationary Bike
Energy System: Aerobic
3 Sets of 2 intervals each (forward and reverse pedaling)

Set #1- Warm up
Duration: 5 min. each Interval (Forward followed by Reverse pedaling)
Resistance: Same as day 2,3,4 and 5
Cadence: 60 rpm
Recovery: Passive (Seated)

Set #2- Steady High Cadence
Duration: 5 min each Interval (Forward followed by Reverse pedaling)
Resistance: Same " "
Cadence: 100 rpm
Recovery: Passive (seated)

Set #3- Descending High Cadence
Duration: 12 min. each Macro Interval (Forward followed by Reverse pedaling)
Resistance: Same " "
Cadence: 120 rpm descending 10rpm each minute with 1minute active recovery at 60 rpm between each Micro interval. 120-60, 110-60, 100-60,90-60,80-60,70-60
Recovery: 60 rpm Active
Goal:(Training the aerobic system to recover from accelerations)

PowerCranks Day 5 (8/18/09)

Pre-fatigue session on an Expresso Bike
3 high wattage sets of 3minutes or less each:
Work duration: 6 minutes
Wattage Avg: approximately 350


PowerCrank Session:

Forward Single Leg independent intervals on Stationary Bike with PowerCranks
Duration: 2 minutes each leg, for 4 sets each. Total of 8 sets over 16 minutes
Resistance: Same as Day 2,3 and 4
Cadence: 50
Recovery Phase: 3 minutes seated

Reverse Single Leg independent intervals on Stationary Bike with PowerCranks.
Duration: Same as Forward
Resistance: Same as Forward
Cadence: 50
Recovery Phase: Same

Forward PowerCranking on Stationary bike
Duration: 10 minutes
Resistance: Same
Cadence: 90
Recovery Phase: 5 minutes seated

Reverse PowerCranking on Stationary Bike
Duration: 10 minutes
Resistance: Same
Cadence 90
Recovery Phase: 5 minutes


Joe

Joe Cardio

Hi I'm Joe Keener aka "JoeCardio". I have been using PowerCranks since Jan. of 2007. I have been collecting/downloading/observing heart rates since 2001. I have been given the opportunity to share my current data and observations on this blog and for that I am grateful. I just stated my fall training season and I am reintegrating PowerCranks into my daily program. I will be posting the data from my daily workouts for others to observe and comment on.

Thank you,
Joe


PowerCranks Day 1 (8/13/09)
Training Device: Stationary Bikes fitted with PowerCranks.

Bike #1 Forward independent Pedaling
Duration: 10 minutes
Cadence: 90

Heart Rate Reactions: 145 Max Hr./ 129 Avg. Hr./ 1minute recovery average-125 bpm, 2mra-93, 3mra-80

Bike #2 Reverse independent Pedaling
Duration: 10 minutes
Cadence: 90

Heart Rate Reactions: 142 Max/ 131 Avg. 1mra-129, 2mra-94, 3mra-83

Note*1mra=1 minute recovery average heart rate



PowerCranks Day 2 (8/14/09)
Training Device: Stationary Bikes fitted with PowerCranks.

Bike #1 Forward independent Pedaling
Duration: 12 minutes
Cadence: 90

Heart Rate Reactions: 156 Max Hr./ 139 Avg. Hr./ 1minute recovery average-130 bpm, 2mra-99, 3mra-90

Bike #2 Reverse independent Pedaling
Duration: 12 minutes
Cadence: 90

Heart Rate Reactions: 163 Max/ 150 Avg. 1mra-139, 2mra-106, 3mra-96



PowerCranks Day 3 (8/15/09)
Training Device: Stationary Bikes fitted with PowerCranks. and an Expresso Bike with conventional crank arms.

Expresso Bike: Stormy Hollow Course - Followed my personal Best Ghost for 1/2 the course.
Duration 10 minutes
Avg Watts: 283
Cadence: 100 rpm (estimate)

Bike #1 Forward independent Pedaling (same tension as day 2)
Duration: 15 minutes
Cadence: 90

Heart Rate Reactions: 162 Max Hr./ 154 Avg. Hr./ 1mra-140, 2mra-118, 3mra-105, 4mra-100, 5mra-95

Bike #2 Reverse independent Pedaling (same tension as day 2)
Duration: 15 minutes
Cadence: 90

Heart Rate Reactions: 158 Max/ 149 Avg. 1mra-135, 2mra-113, 3mra-103, 4mra-97, 5mra-93



(8/16/09) Sunday-Rest Day



PowerCranks Day 4 (8/17/09)
Training Device: Stationary Bikes fitted with PowerCranks. and an Expresso Bike with conventional crank arms.

Expresso Bike: Coastal Run Course - Followed my personal Best Ghost for 1/2 the course.
Duration 5 minutes
Avg Watts: 310
Cadence: 80 rpm (estimate)

Bike #1 Forward independent Pedaling (same tension as day 2 & 3)
Duration: 15 minutes
Cadence: 70

Heart Rate Reactions: 142 Max. Hr./ 136 Avg Hr. 1mra-125, 2mra-101, 3mra-92

Bike #2 Reverse independent Pedaling (same tension as day 2 & 3)
Duration: 15 minutes
Cadence: 70

Heart Rate Reactions: 140 Max. Hr./ 134 Avg Hr. 1mra-113, 2mra-87, 3mra-87

Note*1mra=1 minute recovery average heart rate