Acknowledgments | p. v |
Why Cycle with Your Heart | p. 1 |
Cycling in Your Heart Zones | p. 3 |
Heart Basics | p. 3 |
Maximum Heart Rate | p. 4 |
Heart Zones | p. 6 |
Establishing Heart Zones | p. 9 |
Using a Heart Rate Monitor | p. 10 |
Ten Tips for Training with a Heart Rate Monitor | p. 10 |
Wearing a Heart Rate Monitor | p. 12 |
Understanding a Heart Zones Cycling Workout and Training in the Health Zones | p. 14 |
The Benefits of Low-Intensity Training | p. 14 |
The First Fourteen of the Top Twenty Heart Zone Training Rules | p. 15 |
How to Read a Heart Zones Cycling Workout | p. 16 |
Ready | p. 21 |
Eight Great Workouts for Improving Your Health | p. 23 |
Five by Two | p. 23 |
Change of Heart | p. 25 |
Crisscross Zone 1 and Zone 2 | p. 27 |
Ironsides | p. 29 |
Recovery Intervals | p. 31 |
Rock Bottom | p. 33 |
Steady Eddy | p. 35 |
Five by Five | p. 37 |
Training in the Fitness Heart Zones | p. 39 |
Fit and Firm for Life | p. 39 |
Heartfelt Changes in Heart Rate | p. 41 |
Set | p. 42 |
Fifteen Great Workouts for Improving Your Fitness | p. 44 |
Talk Is Cheap | p. 44 |
The Chain Gang | p. 46 |
The Zipper | p. 48 |
A Positive Spin | p. 50 |
Afterburner | p. 52 |
Fast Lane! | p. 54 |
Footloose | p. 56 |
Heartbeat | p. 58 |
Hot Rod Heart | p. 60 |
Hot Shot | p. 62 |
Kool Hand Luke | p. 64 |
Ladder to Success | p. 66 |
Lancelot | p. 68 |
Peek-A-Boo | p. 70 |
Tailwind | p. 72 |
Training in the Performance Heart Zones | p. 74 |
The Benefits and Challenges of High-Intensity Training | p. 74 |
The Rest of the Top Twenty Heart Zone Training Rules | p. 75 |
Go! | p. 77 |
Twenty-Seven Great Workouts for High Performance | p. 78 |
"10" | p. 78 |
Five by Five | p. 80 |
At, About, and Around | p. 82 |
Blazing Saddles | p. 84 |
Braveheart | p. 86 |
Cutting Edge | p. 88 |
Half Rack | p. 90 |
Happy Feet | p. 92 |
How 'Bout Them Apples? | p. 94 |
Pumped | p. 96 |
Seattle Ridge | p. 98 |
Six-Pack | p. 100 |
Spentervals | p. 102 |
Sun Valley Express | p. 104 |
The Right Stuff | p. 106 |
Time-Trial Terror | p. 108 |
Top Gun | p. 110 |
Unleash the Mojo! | p. 112 |
White Knuckles | p. 114 |
Who Let the Dogs Out? | p. 116 |
Winner's Circle | p. 118 |
Your Number's Up | p. 120 |
The Spinster | p. 122 |
Surge | p. 124 |
Hang On! Help Is on the Way! | p. 126 |
Escape from the Rock | p. 128 |
The Final Answer | p. 130 |
Going Beyond: Growing Your Fitness, Growing Your Life | p. 133 |
Afterword: A Change of Heart | p. 135 |
About the Authors | p. 137 |
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