Training & Nutrition - HRM on Bike Commute

I've just started using a Polar M61 HRM, and I was surprised by my numbers on this morning's bike commute.

As a reference, I did a 45 minute ride on our bike trainer in our garage, and ended up with a 131 bpm average and about 600 calories burned (50 percent fat). With my intervals, I was only in the recommended "basic" 132-154 zone for around 8 minutes, being high and low instead.

On my commute this morning, total training time as only 38 mintues, but the average was 130 bpm with just under 500 calories burned (50 percent fat). This surprised me, because it always seemed like the trainer riders were more intense than the commutes. On the commute, I was "in the zone" for only around 11 minutes, again being mostly high and low. The max heartrate I noticed at the top of the most difficult hill was around 172.

I'll be curious to see what my numbers are for the return ride this evening, which is a bit longer and with more hills to climb. It would be nice to discover that I'm burning 1000 plus calories a day with my ride in and out. I wonder how I should be working to improve the numbers on the commute (higher average, more time in zone, etc?).

Thanks!

when i do the trainer for 45 minutes my average hr is 165bpm and i max at like 195bpm. what is your target hr? my max is a little over 200bpm so I think im in the zone. how old are you? maybe you should be picking up the pace a little. but i could be wrong, im 26 and in medium shape but working on it.

when i do the trainer for 45 minutes my average hr is 165bpm and i max at like 195bpm. what is your target hr? my max is a little over 200bpm so I think im in the zone. how old are you? maybe you should be picking up the pace a little. but i could be wrong, im 26 and in medium shape but working on it.

I'm 39 and just returning to cycling after a six year absense (kids). I used to get in 5k a year, but that was awhile ago...

I've just started reading the Sally Edwards book, but I believe my goal is increase my heart rate vis-a-vis my rating of perceived exertion (RPE, or "how I feel"). On the in-door trainer, my RPE of 3-4 (moderate intesity, could keep it up a long time) represents a 115-122 bpm measurement. As fitness increases, I'm hoping that the bpm for moderate intensity increases (more output for less perceived intesity).

Ten years ago my max observed heartrate was 205-210. Today, it's likely more like 194. 117 bmp is my 60% of max, which is a good starting point for building a foundation. I'm pleased that my average on the commute is 130 bmp, which is about 67% of max.

What surprised me is that the commute was so effective-- I hit 176 bpm on my best return hill, and had just under 600 calories burned for the 48 minute ride. That makes the 90 minute bike commute roughly 90% more effective for heart training than 45 mintues on the garage trainer (at least the way I've been using the trainer).

If you can average 81 or 82% of max heart rate on your trainer for 45 minutes, that's pretty impressive. Edwards would rate that a "threshold" or "performance" workout. Good for burning glycogen, but not as effective at burning fat. It'd also suggest you're very fit.