TIA's Iornman Heart Rate Zones

Like I mentioned before I am reading "beIronfit" wrote my Don Fink and will follow his program.
He does Heart Rate Zone Training and not mileage to save from injury. And sense I am constantly pushing myself to injury this is a great way to make sure I won't get injured. 


Here are my goals zones. 

TIA's Heart Rate Zones
Running
Zone 1 – 65-74%  BPM = 117 to 134 BPM		When on the Bike:
Zone 2 – 75-85% BPM = 135 to 153 BPM		PU: pick ups (short burts 30 -60 sec
Zone 3 – 86-89% BPM = 154 to 161 BPM		not to raise to Z2
Zone 4 – 90-95% BPM = 162 to 171 BPM		100+RPM = Pedal high RPM
100% BPM = 180		Trans: Transition
		QC: Quick change
Cycling		Z1-Z2= train with in the se zone based on feel
Zone 1 – 111-127 BPM Zone 2 – 128 to 146 BPM
Zone 3 – 147 to 153 BPM
Zone 4 – 154 to 164 BPM
*reducing the BPM by 5%
95% BPM = 171
Let's Get Healthy, Coach TIA Click link for : TIA's Iornman Heart Rate Zones Explaining Abbreviation for Iornman Training Swim program  Simple Look at Training for the Iornman