Training with Heart Rate via 10 Minute Efforts
1) I sometimes (wish it was more) see riders peek at their wrists to check on their heart rate. It’s important to realize heart rate is a reaction to the work being done, not necessarily a reflection of how much work you are doing. The more fit you are, the lower your heart rate. Too many people associate breathing hard with working hard . . . NOT SO!
2) Toward that end, this week’s profile includes three, 10-minute efforts. You can’t “breathe hard” your way through that. So let’s embrace zone two and three a bit. Playlist here and below. Our banner is a classic bike image from Henri Toulouse Lautrec. Placing a female rider in a bike ad was futuristic — to say the least.
3) “But if I’m not breathing hard, how do I know if I won'?” Well, you don’t, you win the game of life (shout out to Damar Hamlin . . .get better bro). Steady, consistent and demonstrable effort (see 2023 Fitness trends from Outside Magazine) is what cyclists aim for.
“We are more than a decade into high-intensity interval and hard core circuit training––a “go hard or go home” mentality. I think we are going to see people challenge themselves to be consistent without feeling like they need to go all-out. ”
Sprints are few and far between. One of my riders at LifeTime shared their stats from class. Did he win? I don’t think so. But you can see the effort.
4) In order for heart rate data to be meaningful, you first need to know your maximum heart rate, MAX HR, the highest number of times your heart can safely beat in one minute helps calculate your heart rate zones. Fitness trackers will calculate this for you. Essentially taking the highest heart rate you achieved while wearing the device.
Spinning.com provides a chart based on heart rate and age. It’s a decent barometer.
5). Wahoo has a fantastic device (check out the Tickr X -- it even tracks cadence!) and most fitness trackers connect to mobile apps. If you aren’t training with heart rate, it’s mostly a guessing game. Yes, the instructor may point at you and say you are great, but do you want a compliment or accomplishment?
6) If you’re looking for accomplishment, defining and understanding your heart rate zones is paramount. Google “heart rate zone calculator” and you’ll find a bunch of options. Choose one and be consistent. I favor sites that use MAX HR and age to determine zones. The below info is from My Approach.net
7). SO STEP UP YOUR GAME IN 2023, Use your heart rate to maintain your work rate The instructor kudos will always be there (I hear folks like it when the instructor says your name:) … I PROMISE! But let’s get those results too . . . those you’ll have to earn.