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TOPIC: Calculating HR Zones for the Bike

Calculating HR Zones for the Bike 12 Jan 2017 09:23 #11468

  • Ciaraoneill
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Hi guys

Aidan Hammond has sent us the information below, for those of you who are interested in working out your HR training zones for the bike.


Max HR - (MINUS) resting HR then multiply by % zone (60, 70, 80, 95, 100) and then add back on the resting HR. This gives you the HR for that zone.

You get your resting HR by checking it every morning for 5 mornings before you get out of bed from wrist or neck for 1 min. Take an average over the
5 days.

You get your Max HR by riding as hard as you can up a long hill! So warm up for 20-30 mins well then using a hill like the Beehive (perfect hill) ride hard like a race from bottom to top and record HR and time too.

Zones explained:
60%= Recovery day or easy spin
70%= General Aerobic zone (where most of your training should be at) 80%= Upper Aerobic (On short spins you could ride at this level or on long spins keep within 70-80%) 90%= Threshold. Time trial type effort or lactate threshold.
95%= V02 max effort
100%= Max effort
The following user(s) said Thank You: audreyp

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