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Zone 3 – Aerobic Threshold (75 – 84% of max HR)
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You will be working hard enough to feel it, but able to maintain over long distances and remain able to carry on a conversation. This is the zone where you should spend a lot of your time, and is the foundation for building endurance and burning fat. Think if this is as your base pace, especially if you’re a beginner cyclist. Zone 2 – Aerobic Endurance (65 – 74% of max HR) This zone will flush lactic acid from your body and help you loosen up sore muscles. Known as ‘active recovery,’ this zone can be used between cycling intervals, or for rest days when training. There are 5 basic zones when it comes to cycling: Zone 1 – Recovery (50 – 64% of max HR) Once you have these two parameter numbers, you will then be able to breakdown your heart rate into zones. Take your heart rate immediately after, or use the highest heart rate recorded on your monitor – this will be your max heart rate. When you can’t go any faster, stand up in the saddle and sprint for a further 45 seconds. Before heading up the hill, warm up for a minimum of 15 minutes, then take to the hill working up to sprinting as fast as you can for roughly 10 minutes. However, you can also do a simple test yourself.įirst, find a hill climb that takes you at least 10 minutes on your bike and is not so steep that you have to stand up out of the saddle at all. There are a variety of ways to determine your maximum heart rate, with the most accurate being a visit to your doctor for a stress test. Keep in mind, the more fit you become, the lower your resting heart rate will be as your body becomes more efficient. This will give you your average resting heart rate. Once you have done this once a day for a week, add up each day and divide by 7. If you don’t have either of these, then find your pulse on your wrist or neck, set a timer for one minute, and count the number of beats. This can be done easily with a heart rate monitor or even most smartphones. When you first wake up, and are completely relaxed (avoid testing when you are sick or stressed) measure the number of heartbeats over the course of a minute. You’ll want to measure your resting heart rate first thing in the morning for at a least a week. Again, this is for cycling in particular, as your max heart rate for running would be a higher number.
- Max heart rate – The highest number your heart beats in the course of one minute.
- Resting heart rate – Your heart rate when your body is completely relaxed (essentially your minimum heart rate).
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Your heart rate is measured using two baseline numbers:
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It is the body’s direct response to what you are doing, whether it’s sitting on your couch or pumping up a hill at full speed. Your heart rate is measured in the number of times your heart beats per minute (BPM). Heart rate training can be specified to your goals, and can make you stronger, fitter, and faster all the while preventing overtraining and burnout.
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So, what’s is the big deal with heart rate zones? The zones may not mean much in themselves, but their value comes with understanding how to use them within your training. It varies from sport to sport, so keep in mind this article is about cycling heart rate zones in particular. Heart rate training is a valuable tool for all athletes, as it helps bypass your brain to listen directly to what your body is telling you.