Nevertheless, as a beginner, I found the book quite useful. If you can read past all the junk, the authors have some very simple, down-to-earth approaches to exercise and training with a heart monitor. And they appear to have adequate scientific backup. They define heart rate zones somewhat differently from most other writers, but their approach is easier to follow from a practical point-of-view. Their detailed workout recipes are easy to understand. (There is a neat graphical representation.) Even if you never do a single one of their workouts, you will get a lot of useful ideas for your own. Their formula for estimating maximum heart rate was far more accurate for me than the traditional one (220-age) which others recommend. Their Delta (Orthostatic) Heart Rate test provides an easy check for overtraining, an issue which had concerned me.

The book definitely was worth the price and more-or-less worth the time.

In this excellent publication she explains the 5 heart training zones and what each zone does for the heart. She stresses training a certain amount of time or percentage of the work out in each zone.

I have kept a diary as the author has highly recommended to every athelete and this has helped me plan my work out accordingly and effectively raising my preformance substantially.

Since I cycle to work every second day, I read the chapters about outdoor training first.Afterwards I read the chapters on indoor cylcing, which encourage me to go to spinning classes from time to time to alter my training routine. I found riding on a stationairy bicycle so booooring until I was in a spinning group.

You must be disciplined; It worked for me and I am sure it will work for you.