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HEART RATE Question(6 posts)

HEART RATE Questiongarhead
Apr 28, 2002 6:38 AM
What is a better way to determine heart rate training zones other than the std 220-age = max etc... FWIW I'm 46 & have a resting HR of 62.
Simple testKerry
Apr 28, 2002 7:06 AM
Warm up fully, ride a 10 mile/16 km time trial as hard as you can sustain. Your steady state HR during the TT is your anaerobic threshold (AT) within a couple of BPM. Recognize that this number will vary with temperature (3-5 beats higher at 85F/30 C than at 70F/20C, for example). While there is some argument, your AT and your LT are about the same. For a fit rider, your AT/LT is 85-90% of your max. The five training zones would then be calculated from this: zone 5 = sprinting at or near max, zone 4 = AT intervals at 95-105% of AT, zone 3 = hard aerobics at 85-90% of AT, zone 2 = aerobic conditioning at 75-85% of AT, zone 1 = recovery at 65-75% of AT. Note the wide range of HR in any of these zones (+/- 10 BPM or so). They are guides, not hard an fast ranges. The 220-age formula is very poor for conditioned athletes, especially for older athletes. My actual max is about 25 BPM higher than the age formula would predict.
Do you have a link for more infos?MrCrud
Apr 28, 2002 1:58 PM
I will be getting my first HRM soon, and i want to do everything the best way i can. Do you have a good website that is informative and has good credibility? I'm basically looking for some pointers for ppl who are starting. I have been trainnin for a long time, just never bothered to get actual data on my trainning. Thanks for any help!

Apr 28, 2002 3:43 PM
A Google search on "HRM training" comes up with over 500 hits. My information has been collected from articles in magazines over the years, so I don't have a preferred web link. Others probably can chime in.
Apr 28, 2002 6:14 PM
I have found a few site, but nothing that gave all that much info, at least, not enough for me. Thanks for the reply though.


re: HEART RATE QuestionLen J
Apr 28, 2002 6:21 PM
Two sources.

1.) Joe Freil's Book cyclist Training Bible is a great source for training using a HRM &

2.) Any of the Carmichael Books.