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Old 06-18-12, 11:13 AM   #1
Lewis_Moon
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How to determine heart rate "zones"?

It’s been 15 years since I’ve been in the saddle (much) and I’m starting to train again.

Question:
Is there a good, quantitative way to determine the heart rate “zones” for training… that doesn’t include paying a doctor for treadmill time? The rule of thumb methods that subtract your age from some arbitrary number really don’t work well for me. I have (and have always had) a “Kawasaki heart” as opposed to a “Harley heart”. Even when I was in top form, racing every weekend, my resting heart rate never got below 57, and I could peg it at ~180 for 15-20 minutes at a time in the hills. At 37 my max heart rate was somewhere north of the measured 210 + I regularly saw in hill intervals.

That was then and this is now, 15 years and a lot of sedentary time later. I'm 55 and I always ride with an HRM and my heart rate averages ~145 on a good, 30-40 mile ride that seems sustainable but fast enough to keep me from feeling lazy. On a nasty little hill the other day I looked down and the HRM read 186. I really try not to do that too often....

I’m prone to over training so I’d like to set some limits before I “crash” and get sick.

I’m Sam and I’m a hammerhead.
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Old 06-18-12, 11:27 AM   #2
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Have a look at the sticky at the top of this forum: http://www.bikeforums.net/showthread...threshold-test
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Old 06-18-12, 11:39 AM   #3
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Have a look at the sticky at the top of this forum: http://www.bikeforums.net/showthread...threshold-test
Thanks! I'll look at that....now I'm just going to ave to buy an indoor trainer...
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Old 06-18-12, 11:54 AM   #4
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You don't need a trainer to do the test. It works fine outdoors as well. If you're going to be training outdoors you're better off doing the test outside.
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Old 06-24-12, 01:39 PM   #5
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We did our heart rate analysis at the gym for $99. Not free, but no doctor involved. Our trainer even got brave and decided before we left to try it once on our tandem.
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