Finding Your Numbers
Susie offers the following formula for finding your target heart rate zone. “There are more scientific ways to determine your heart rate but this is the easy ways,” says Susie.
• For those over 50 or someone under 50 who exercises regularly and is highly fit: Subtract half your age from 205. Your target heart range would be between 70% and 85% of that number.
• For those under 50: Subtract your age from 220. Your target heart range would be between 70% and 85% of that number.

My introduction to interval training came through spinning classes. I had heard about it, but this was my first experience trying it. Luckily, I have great teachers who bring enthusiasm, guidance, and great music to our cycling classes. I asked one of my teachers to share an interval playlist. Depending on your level of fitness, these working intervals may be too long. You can certainly create your own list. Have fun with it!

Interval Playlist
• Track 1: With or Without You… U2 (4:58) warm up
• Track 2: Shine… Collective Soul (5:07) work
• Track 3: What a Wonderful World… Joey Ramone (2:23) recovery
• Track 4: The Pretender… Foo Fighters (4:33) work
• Track 5: Love Like Winter… AFI (2:45) recovery
• Track 6: Do it for Me Now… Angels & Airwaves (4:34) work
• Track 7: Crazy… Gnarls Barkley (2:58) recovery
• Track 8: Black Horse & The Cherry Tree… KT Tunstall (2:52) work
• Track 9: Breathe… Anna Nalick (4:39) cooldown
Download this playlist from iTunes.