Training & Nutrition - Heart rate question

Okay, I've just started a training/weight-loss program, but I'm a little confused on utilizing HR. I have a Polar HR monitor, and when I rode yesterday, my sustained HR was around 155bpm for a 4 mile ride. I wasn't sprinting or going all out, just riding comfortably. Since I'm out of shape, by HR was around 130, about 5 minutes after starting. The program gives three ranges, with range 1 saying I should be around 50-80% of my maximum HR. (The program has 5 min in range 1, 5 min in range 2, back down to 1, etc.) So does that mean I should keep it around 130 for the 5 minutes, before going to the next range?
I'm new to the whole tracking my HR to train thing, so any help is much appreciated.

alohaboy

It would help to have more information about the program that you're on.

If you're just starting out, my suggestion is that you ride only in the comfortable range, and focus on increasing the duration of your exercise. When you get up to being able to do an hour, then start doing more varied training.

If you want to do more varied HR-based training, most of those programs set HR ranges based on a field test where you record your HR over a fixed course. You can find some descriptions in the forums if you do a search.

I'll comment just to bump this.

Are you new to bike training, as well as to heart rate monitors (HRM)? How old are you? If you are new to biking, your HR will run high until you get a good training base. Maybe a year or so. Don't worry about it. You won't kill yourself. Just ride and watch what your heart does. I wouldn't mess with zones, programs, intervals, any of that stuff. That will take care of itself if you just ride. Gradually, you'll be able to interpret what your heart is doing, and learn to pace yourself. Then think about a training plan.

If you want to get into it, right from the get-go, buy computer coaching software, like PC Coach with its Cycling Plan:
http://www.pccoach.com/

Go to a spinning class. The spin teachers will show you how to use you heart rate monitor to get the most out of your workouts. Also, I have the Polar F11, and I noticed how much you can affect your heart rate with your breathing.