Originally Posted by DannoXYZ
1. first find your true max-HR by doing an accelerating sprint at high 95rpms+. Start at 90% sprint-effort (muscle-effort, not HR) and accelerate for about 10-sec. then increase effort to 95% for another 10-seconds, then finally, give it all out 100% sprint as hard and as long as you can until you collapse. Max-HR should be hit anywhere from 5-seconds before or after the collapse.
2. do the 2x20 LT test in the sticky above. Select a gear that gets you 90-100rpms as this will be where you'll do most your riding when at LT. This figure is actually more important to setting your training intensities than max-HR
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Very informative post. Why the higher RPM's? It would seem to me that a lower RPM, say in the 70's would stress the lactate system more, or at least more quickly, while the the higher RPM would stress the the aerobic system more.
Al