HEART RATE ZONES ON BIKE
Gmc
Posts: 7
in General Chat
Just after getting a HR monitor and want to train a little bit more scientifically. Know all about the different zones but can anyone tell me the best bike test to do the establish the zones.
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Comments
Remember though that >70% of your training should be done at aerobic levels ie 70% of your max heart rate (220-age)*70/100, this will seem like you aren't working hard.
Heartrates on the bike always read lower compared to perceived exertion levels because the body is not fighting gravity (except the beergut)[:D].
Can you set your watch/HRM for measured time beeps so that you can set up interval training based on time not distance? 4 min beeps gives 4mins hard interval and 4 min recovery jog.
David
I hav never really set my HRM correctly. I have a Polar HRM. Which is OK I suppose. Maybe I should take time out to set it up correctly.
Thanks.
Jason
I'll let you know how it goes and we'll see from there.
I've already done a similar one for running which gave me a threshold of 150. I know that's very low, but when I'm running I would fing it very hard to sustain running above this H.R. so I think that's about right.
Gerry
Started with a nice easy half hour to warm up (11k) all on a main road so surface was good (for Ireland anyway), just before I begun test I went uphill just to get the HR up a bit, then started the watch and all out for 30mins. J**us 30 mins is a long time when you're watching the clock but I got through it.
I now have my vital statistics
I had an average HR for the ride of 145 with it going to 157 max.
I now have my zones, but I've yet to figure out when to do what.
zone 1 recovery 95-114
zone 2 Extensive endurance 115-129
zone 3 Intensive endurance 130-135
zone 4 sub-threshold 136-144
zone 5A Super threshold 145-148
zone 5B Anaerobic endurance 149-152
zone 5C power 153-158
Gerry
- warmup,
- 5 mins /hard/ at high cadence (not b@lls out, but get your heart rate up)
- 20s intervals at max cadence followed by short rest. Repeat until HRmax reached.
- beer (oops, warmdown, then beer!)
From there you can establish your zones if you know your resting HR etc...
As a newbie, and, at the risk of getting flamed, there are some guides to training with HRM for various disciplines at www.kineli.co.nz (I got one with the HRM when purchased)
Rgds
Rob