Heart Rate

HEART RATE

Heart rate monitoring is a fundamental tool for controlling training intensity in cycling. By training in specific heart rate zones, cyclists can ensure they are working at the right intensity to achieve their training goals (endurance, tempo, threshold, VO2max).

Maximum Heart Rate (MHR)

The maximum heart rate is the highest heart rate that can be achieved during maximum exercise. A common formula to estimate it is: MHR = 220 - age (for men) or MHR = 226 - age (for women). However, individual variation is significant, and actual MHR is best determined through a maximal exercise test.

Heart Rate Zones

Training zones are typically defined as percentages of MHR:

• Zone 1 (Recovery): 50-60% MHR
• Zone 2 (Aerobic/Endurance): 60-70% MHR
• Zone 3 (Tempo): 70-80% MHR
• Zone 4 (Threshold): 80-90% MHR
• Zone 5 (VO2max / Anaerobic): 90-100% MHR

Heart Rate Monitors

Heart rate can be monitored using a chest strap (most accurate) paired with a cycling computer or GPS device, or using the optical heart rate sensors built into modern cycling computers, smartwatches, and wristbands.