02:09
Faizan
Cycling uphill makes your heart pound much faster than cycling on a flat road. You may also feel a difference in your heart rate depending on your cadence and terrain. Your average cycling heart rate varies with age, and once you know what to expect, you can adjust your routes, speeds and intensity levels. Knowledge of heart rates for different cycling workouts helps you pick the right exercises to reach your goals and keeps you training safely.
Max Out
The easiest way to calculate your average training heart rate is to begin by determining your maximum heart rate (MHR). Your MHR is an age-based formula that represents that maximum number of beats per minute your heart can pound. This is an unsafe level at which to cycle, but helps you calculate your average heart rate for your training zones. Subtract your age from 220 for your MHR. For example, if you are 40 years old, your MHR is 180 beats per minute. Multiply your MHR by the percentages in each training zone to determine your exercise heart rate.
Slow Your Roll
If you are cycling for workout recovery, between high-energy rides, your heart rate should probably be between 50 and 65 percent of your MHR. If you are 40, your training zone is 90 to 117 bpm. These are rides along smooth terrain and using a low to moderate gear. Whether you are cycling indoors or outdoors, the ride should be one of low intensity. The next step is a slightly faster-paced ride in which your average heart rate will most likely be between 65 and 75 percent of your MHR. These rides improve your aerobic capacity and endurance. They are usually steady-state rides in which you pedal consistently for a pre-determined duration.
Built Tough
As you progress beyond your aerobic zone, your heart rate dramatically elevates. These rides contain hills, hill repeats and intervals in which you alternate between flat roads and hills. The climbs strengthen your legs and require a different fuel source than your endurance rides. In response, your average heart rate is higher and will probably be between 80 and 92 percent of your MHR. A 40-year old has a target heart rate of 144 to 165. As you sneak closer to your maximum, you are performing sprints of short duration which improve your anaerobic energy system; the one that converts glucose into fuel.
Monitor Wisely
Your heart rate is felt by pulse points located on the side of your neck or the underside of your wrist nearest your thumb. Place two fingers on either side to feel the beats. This is not easy to do when cycling and, since you want to maintain a consistent heart rate, may hinder your workout. If you do not want to stop to check your heart rate, wear a monitor on your wrist that may have a chest strap. These monitors can give you up-to-the minute heart rate information and can also track your average cycling heart rate over the course of your weekly workouts.
Max Out
The easiest way to calculate your average training heart rate is to begin by determining your maximum heart rate (MHR). Your MHR is an age-based formula that represents that maximum number of beats per minute your heart can pound. This is an unsafe level at which to cycle, but helps you calculate your average heart rate for your training zones. Subtract your age from 220 for your MHR. For example, if you are 40 years old, your MHR is 180 beats per minute. Multiply your MHR by the percentages in each training zone to determine your exercise heart rate.
Slow Your Roll
If you are cycling for workout recovery, between high-energy rides, your heart rate should probably be between 50 and 65 percent of your MHR. If you are 40, your training zone is 90 to 117 bpm. These are rides along smooth terrain and using a low to moderate gear. Whether you are cycling indoors or outdoors, the ride should be one of low intensity. The next step is a slightly faster-paced ride in which your average heart rate will most likely be between 65 and 75 percent of your MHR. These rides improve your aerobic capacity and endurance. They are usually steady-state rides in which you pedal consistently for a pre-determined duration.
Built Tough
As you progress beyond your aerobic zone, your heart rate dramatically elevates. These rides contain hills, hill repeats and intervals in which you alternate between flat roads and hills. The climbs strengthen your legs and require a different fuel source than your endurance rides. In response, your average heart rate is higher and will probably be between 80 and 92 percent of your MHR. A 40-year old has a target heart rate of 144 to 165. As you sneak closer to your maximum, you are performing sprints of short duration which improve your anaerobic energy system; the one that converts glucose into fuel.
Monitor Wisely
Your heart rate is felt by pulse points located on the side of your neck or the underside of your wrist nearest your thumb. Place two fingers on either side to feel the beats. This is not easy to do when cycling and, since you want to maintain a consistent heart rate, may hinder your workout. If you do not want to stop to check your heart rate, wear a monitor on your wrist that may have a chest strap. These monitors can give you up-to-the minute heart rate information and can also track your average cycling heart rate over the course of your weekly workouts.
Posted in: Cycling
