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Heart Rate Training for Cyclists
You are probably familiar with the term heart rate training. It is based on the idea that you can improve your training program by matching the intensity of your cycling to the goals of a particular training session. You do this by determining your heart rate training zones and then cycling in the zone that matches the goal you have for that particular workout. For example, if you want to work at a fairly high intensity, you can cycle in zone 3, which is 70 to 80 percent of your maximum heart rate (MHR). Conversely, on some days you may want to recover from a hard workout, so you’ll ride in Zone 1 (50 to 60 percent MHR).
Heart rate training works by letting you know how hard you’re working during a given workout and giving you the feedback you need to change the intensity of your workout if you find you’re going too hard or not enough. It offers an easy way to continuously monitor your cycling intensity and maintain it at the desired level. To successfully train with heart rate, you must first understand the 5 heart rate training zones. Zones are usually based on percentages of your maximum heart rate and are broken down into percentages as follows:
Zone 1 = 50-60% MHR
Zone 2 = 60-70% MHR
Zone 3 = 70-80% MHR
Zone 4 = 80-90% MHR
Zone 5 = 90-100% MHR
Each zone serves a specific purpose in your physical development. Zone 1 is referred to as active recovery zone. Exercising in this zone will be very easy. You can speak in full sentences because breathing is easy. This is a good intensity for recovery after a hard workout. It’s also a good place to start if you’re new to cycling. Although zone 1 involves low-intensity efforts, training provides many health benefits, such as lower blood pressure, lower cholesterol, and reduced body fat. If improving your health is your primary cycling goal, this is the zone for you!
Zone 2 is endurance zone. You are working harder than zone 1, so breathing is more labored. However, you can still speak fairly easily. If you’re a competitive cyclist, you’ll spend more time in this zone than any other because it helps build your aerobic endurance. In a periodized training program, your base building phase will consist of many long zone 2 rides. These rides will improve your ability to metabolize fat as an energy source and increase your ability to transport oxygen.
Zone 3 is threshold zone where breathing is labored and speaking more difficult. It is also a place where you can significantly increase your cycling performance. Training here will improve your ability to efficiently burn carbohydrates and increase your lactate threshold (the highest intensity you can sustain for 60 minutes).
Zone 4, known as lactate zones, is where your workouts get harder. You will not speak! Racing cyclists spend a significant amount of time in this zone as it increases your lactate threshold and your ability to ride faster for longer periods of time. For most cyclists, at some point in this zone you will switch from primarily aerobic to anaerobic exercise.
Finally, Zone 5 is all about pain! Known as anaerobic zone, is not sustainable in the long term because it uses the body’s anaerobic energy systems, which last only a few seconds to a few minutes at most. Training intervals in this zone will increase your speed on the bike. They can also increase your VO2 max (the maximum amount of oxygen the body can use during high-intensity exercise). However, unless you’re a serious cyclist preparing for a high-level competition, you won’t spend much time in Zone 5.
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