CRITICAL CALCULATIONS

   1.  Determining your maximum heart rate, high/low zones, can be made in several ways.  Here are two of the most popular:

            A.  220 - your age = maximum heart rate, now take 80% and 50% of that

                    number for your high and low racing/training HR

                                                B.  THE 180 FORMULA, by Dr. Philip Maffetone

                                                                                To find your maximum aerobic heart rate:

                       1.  Subtract your age from 180 (180 - age = max. HR

                       2.  Modify this number by selecting one of the following:

                               .  If you have or are recovering from a major illness (heart disease, any

                                   operation, any hospital stay) or on regular medication, subtract 10.

                                                                                                                            .  If you have not exercised before, you have exercised but have been

                                   injured or are regressing in your running, or you often get colds,

                                   or flu or have allergies, subtract 5

                               .  If you have been exercising for up to two years with no real problems

                                   and have not had colds or flu more than once or twice a year,

                                   subtract 0

                               .  If you have been exercising for more than two years without any

                                   problems, making progress in competition without injury, add 5

                   For example, if you are 30 years old and fit into category B: 180 - 30 = 150,

                    and 150 - 5 = 145.  This is your maximum aerobic heart rate.  For efficient

                    base building, you should train at or below this level throughout your base

                    period

   2.  Convert your International Distance time to an approximate finishing Ironman Range

         (per Joe Friel in his book, The Triathlete's Training Bible):

                                                            Multiply your International Distance time by 4.67 and 5.0 for the estimated

                        Ironman time:

                                                .  i.e.,  ID 2:08 X 4.67, 5.0 = (range) 9:57 - 10:40

   3,   Determine total pounds and/or ounces from gram weight:

                                                .  total grams X .03527 = total pounds and/or ounces