Using measurements of heart rate during training will allow your training to be more structured. The training zones below are based around percentages of maximum heart rate and are the same that we have been using in the turbo sessions.
Intensity level | Name | Percentage of MHR |
1 | Fat burning or easy zone | 50 to 65% |
2 | Steady or tempo zone | 65 to 75% |
3 | Threshold | 75 to 85% |
4 | Anaerobic or hard | 85 to 95% |
5 | Maximum | 95 to 100% |
In order to utilise zones it is necessary to accurately know your maximum heart rate. Using 220 minus your age (or 226 for women) gives only a very approximate maximum heart rate. The most accurate way of establishing it is to carry out a maximum heart rate test. However, this should only be attempted if you have been exercising regularly and are in good health. To find your maximum heart rate the following test could be done.
1. Warm up well, at least 10 minutes
2. Ride for 5 minutes at a hard pace
3. Spin easily for 1 minute
4. Do a series of five 10 second really hard efforts with 10 seconds rest
5. Spin easily for 1 minute
6. Then go for it as hard as you can and you should get something close
to maximum within 20 to 30 seconds
7. Have a good warm down/lie down etc as appropriate
Your minimum heart rate can be taken when you first wake up in the morning Try and do it before you get out of bed, start picking your nose or scratching your bits etc.
An even more accurate way to establish your correct training zones is to take your minimum heart rate and subtract this from your maximum to get your heart rate working range. The percentages in the table above are then calculated from this range.
So using this method, here is an example, based on my personal measured heart rates, of the various zones:-
Maximum heart rate = 188 Minimum heart rate = 39 Heart rate range = 149
Intensity level 1 (50 to 65%) = heart rate 114 to 135
Intensity level 2 (65 to 75%) = heart rate 135 to 151
Intensity level 3 (75 to 85%) = heart rate 151 to 166
Intensity level 4 (85 to 95%) = heart rate 166 to 180
Intensity level 5 (95 to 100%) = heart rate 180 to 188
Please note that your maximum and minimum values can change as you get older and/or fitter. Also maximum levels can be different for different sports. Running, for example, can produce a slightly higher maximum heart rate as more muscle groups are being used, so don’t use these.
So now you have your zones what do you do with them. Well this depends on what you are training for and will be covered in a bit more detail in next weeks thrilling episode.
Happy cycling
The Coach
Questions to the Coach
Q. Dear Coach, I keep falling off my bike and it’s getting embarrassing now. How do I stay upright (from Tanny Tarmac).
A. Dear Tanny Tarmac, first of all vodka and red bull does not make a good energy drink during cycling so change to something less alcoholic. Secondly, I think that you actually enjoy being picked up and groped by your fellow male cyclists. Thirdly, we all need a good laugh now and again so don’t stop doing what you are good at.
