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2. Training for competition
Measure your resting heart rate just after waking in the morning and your maximum heart
rate (perhaps during competition). Then set your target zone according to your goal:
A) For recovery, endurance training, and weight loss :
60% - 70% (aerobic exercise)
B) For quality endurance and tempo training :
70% - 80% (aerobic exercise)
C) For increasing TT and race ability, and VO2 max :
85% + (anaerobic exercise)
D) For anaerobic capacity and sprinting :
92.5% + (anaerobic exercise)
• Training level (%) = x 100
• Target heart rate = (Maximum heart rate - Resting heart rate)
x + Resting heart rate
• Resting heart rate
Your resting heart rate is usually the lowest recorded rate soon after waking up in the morning.
• Maximum heart rate
The following calculations are generally used: (220 - age) or (204 - 0.69 x age).
For more precise figure, consult a training specialist.
(Target heart rate) - (Resting heart rate)
(Maximum heart rate) - (Resting heart rate)
Training level (%)
100
PULSE RATE (bpm)
AGE
200
180
160
140
120
100
90
20 30 40 50 60 70
TARGET
ZONE
TARGET
ZONE
30%
40%
50%
60%
60%
70%
70%
80%
80%
Exercise Level
30%
40%
50%
60%
70%
80%
MAXIMUM PULSE RATE (204 – 0.69 x AGE)
190 – AGE
180 – AGE
Heart rate training
This section is just a general overview of training with heart rate data. For more complete
information, there are books and websites with more in-depth information.
Generally, the heart rate increases during exercise, getting higher in conjunction with the in-
tensity of the workout. Measuring the rate of your heart beat is a good indicator of the intensity
of your workout. By setting target HR (heart rate) zones and sticking to pre-set exercises, you
will be able to work out more efficiently. Before beginning a training program, be sure to first
consult a medical specialist or sports trainer.
1. Improving general fitness
Bicycling is one of the best activities to improve your general fitness. To improve your overall
fitness through bicycling, set a target heart rate zone from between 30% and 70% of your
maximum HR, depending on your physical strength. For best results, exercise consistently in
this zone for periods of at least 20-30 minutes, 3 or more times a week.
To obtain your target zone, see the table below, which illustrates the correlation between heart
rate and training level. For beginners, it is recommended to start with the level of 30% of your
max. From this point, gradually increase the level according to your fitness level and experi-
ence. Training at levels over 70% of your HR max will focus more on anaerobic exercise, and
less on aerobic exercise. Weight loss usually occurs through longer rides (over 1 hour) at
lower HR levels.