📚 Part 1: Understanding Tempo Training

1. What is aerobic cycle tempo training?

High-intensity sprinting on a bike

Continuous cycling at steady, moderate intensity

Short bursts of fast cycling with long breaks

Cycling only uphill

2. The aerobic heart rate zone is typically what percentage of your maximum heart rate?

40%-50%

60%-80%

85%-95%

95%-100%

3. Which factors can affect your heart rate during exercise? (Check all that apply)

Temperature

Hydration level

Time of day

Your age

Fitness level

4. The formula for calculating maximum heart rate is:

Maximum Heart Rate = _______ - _______

🧮 Part 2: Heart Rate Calculations

5. Calculate your target heart rate zone. Show your work:

Your age: _____ years old

Maximum heart rate: 220 - _____ = _____ beats per minute

Lower aerobic zone (60%): _____ × 0.6 = _____ bpm

Upper aerobic zone (80%): _____ × 0.8 = _____ bpm

Your target zone: _____ to _____ beats per minute

6. A 16-year-old student has a maximum heart rate of 204 bpm. What should their aerobic training zone be?

✏️ Part 3: Application & Reflection

7. Explain why maintaining a steady pace is important during aerobic cycle tempo training.

8. How can you monitor your heart rate during exercise? List at least two methods.

9. Extension Activity: Design a 20-minute tempo training session. Include warm-up, main activity, and cool-down with target heart rates for each phase.

Aerobic Cycle Tempo Training

Aerobic Cycle Tempo Training

📚 Part 1: Understanding Tempo Training

🧮 Part 2: Heart Rate Calculations

✏️ Part 3: Application & Reflection

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