Go Back  Bike Forums > Bike Forums > Road Cycling
Reload this Page >

What is your heart rate training zone?

Notices
Road Cycling It is by riding a bicycle that you learn the contours of a country best, since you have to sweat up the hills and coast down them. Thus you remember them as they actually are, while in a motor car only a high hill impresses you, and you have no such accurate remembrance of country you have driven through as you gain by riding a bicycle. -- Ernest Hemingway
View Poll Results: What is your training zone? Can select multiple zones
130-139
9
27.27%
140-149
13
39.39%
150-159
11
33.33%
160-169
11
33.33%
170-180
2
6.06%
Am off the charts
4
12.12%
Multiple Choice Poll. Voters: 33. You may not vote on this poll

What is your heart rate training zone?

Old 01-02-21, 10:17 PM
  #1  
rsbob 
Sniveling Weasel
Thread Starter
 
Join Date: Sep 2020
Location: Seattle-ish
Posts: 749

Bikes: Rodriguez Racing Tandem, Fondriest Steelie, Bianchi Trofeo, Bianchi Infinito, Schwinn Varsity, Trek mtn

Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 300 Post(s)
Liked 368 Times in 226 Posts
What is your heart rate training zone?

What zones range do you find optimal for your training?

At 66 I find my sweet spot in the 150s on the flats. Find I am efficient there without over taxing.
__________________
Rick Seattle-ish, Wa.

He who fights with monsters might take care lest he thereby become a monster. And if you gaze for long into an abyss, the abyss gazes also into you.- Fredrick Nietzsche




Last edited by rsbob; 01-02-21 at 10:29 PM.
rsbob is online now  
Old 01-02-21, 10:41 PM
  #2  
colnago62
Senior Member
 
Join Date: Aug 2014
Posts: 2,186
Mentioned: 3 Post(s)
Tagged: 0 Thread(s)
Quoted: 621 Post(s)
Liked 283 Times in 168 Posts
To be honest, I rarely wear my heart rate monitor anymore, especially on endurance or sweet spot type rides. I find that I ride much more steady using power than heart rate. When I first started riding with power, I noticed my heart rate was more stable with less peaks and valleys when I used my power meter to determine pace/effort. I do use my heart rate monitor when doing to determine proper recovery before the next interval.
colnago62 is offline  
Old 01-03-21, 12:00 AM
  #3  
caloso
Senior Member
 
caloso's Avatar
 
Join Date: Jul 2002
Location: Sacramento, California, USA
Posts: 39,722

Bikes: Ridley Excalibur, Gazelle Champion Mondial, On-One Pompino, Specialized Rock Hopper

Mentioned: 63 Post(s)
Tagged: 0 Thread(s)
Quoted: 2484 Post(s)
Liked 1,576 Times in 796 Posts
There’s no single best training zone. Some days are threshold, some days are VO2max, some days are recovery. There might be 90bpm difference between what’s optimal for what I’m trying to do that particular day.
caloso is offline  
Old 01-03-21, 12:05 AM
  #4  
frogman
frogman
 
frogman's Avatar
 
Join Date: Sep 2006
Location: Napa Valley, CA
Posts: 588

Bikes: Wife says I have too many :-)

Mentioned: 2 Post(s)
Tagged: 0 Thread(s)
Quoted: 198 Post(s)
Liked 112 Times in 68 Posts
Originally Posted by caloso View Post
Theres no single best training zone. Some days are threshold, some days are VO2max, some days are recovery. There might be 90bpm difference between whats optimal for what Im trying to do that particular day.

So you don't monitor your heart rate then ?
frogman is offline  
Old 01-03-21, 06:38 AM
  #5  
rubiksoval
Senior Member
 
Join Date: Nov 2015
Location: Music City, USA
Posts: 4,286

Bikes: Felt AR, Longteng LTK 118 with Chinese carbon everything.

Mentioned: 51 Post(s)
Tagged: 0 Thread(s)
Quoted: 2535 Post(s)
Liked 1,296 Times in 646 Posts
I usually wear a hrm but I never train by heart rate. Too fickle, way too many factors affect it, and it doesn't tell me much. One day 230 watts might give me a heart rate of 150, another day it may give me a heart rate of 130.

Power all the way.
rubiksoval is offline  
Likes For rubiksoval:
Old 01-03-21, 06:44 AM
  #6  
WhyFi
Senior Member
 
WhyFi's Avatar
 
Join Date: Jan 2010
Location: TC, MN
Posts: 32,831

Bikes: R3 Disc, Haanjo

Mentioned: 342 Post(s)
Tagged: 1 Thread(s)
Quoted: 15332 Post(s)
Liked 4,188 Times in 2,215 Posts
What?

You're asking the wrong question.
WhyFi is offline  
Likes For WhyFi:
Old 01-03-21, 08:07 AM
  #7  
gregf83 
Senior Member
 
Join Date: Jun 2008
Location: Vancouver, BC
Posts: 9,093
Mentioned: 11 Post(s)
Tagged: 0 Thread(s)
Quoted: 1109 Post(s)
Liked 217 Times in 132 Posts
Training what?
gregf83 is offline  
Old 01-03-21, 08:17 AM
  #8  
seypat
Senior Member
 
Join Date: Oct 2010
Posts: 5,446
Mentioned: 60 Post(s)
Tagged: 0 Thread(s)
Quoted: 1699 Post(s)
Liked 562 Times in 406 Posts
Training? I'm just out riding one of my bikes. I have a watch the captures the data. I might glance at it some during the rides, but I don't crunch the data afterwards.
seypat is offline  
Old 01-03-21, 08:20 AM
  #9  
MoAlpha
 
MoAlpha's Avatar
 
Join Date: Jun 2015
Location: Land of Pleasant Living
Posts: 7,675

Bikes: Shmikes

Mentioned: 48 Post(s)
Tagged: 0 Thread(s)
Quoted: 5436 Post(s)
Liked 2,239 Times in 1,267 Posts
The premise of the question is faulty. I suggest reading a book on training with HR.
MoAlpha is offline  
Likes For MoAlpha:
Old 01-03-21, 08:31 AM
  #10  
caloso
Senior Member
 
caloso's Avatar
 
Join Date: Jul 2002
Location: Sacramento, California, USA
Posts: 39,722

Bikes: Ridley Excalibur, Gazelle Champion Mondial, On-One Pompino, Specialized Rock Hopper

Mentioned: 63 Post(s)
Tagged: 0 Thread(s)
Quoted: 2484 Post(s)
Liked 1,576 Times in 796 Posts
Originally Posted by frogman View Post
So you don't monitor your heart rate then ?
I do, but not to train on. I monitor it mostly to see how closely it tracks with power, how quickly it recovers after a hard effort. I dont train by it because it lags behind power and because on a long interval it doesnt change much once it reaches LTHR.
caloso is offline  
Old 01-03-21, 08:35 AM
  #11  
Carbonfiberboy 
just another gosling
 
Carbonfiberboy's Avatar
 
Join Date: Feb 2007
Location: Everett, WA
Posts: 17,216

Bikes: CoMo Speedster 2003, Trek 5200, CAAD 9, Fred 2004

Mentioned: 106 Post(s)
Tagged: 0 Thread(s)
Quoted: 2832 Post(s)
Liked 741 Times in 555 Posts
One wants to train in all the zones. Though it is said that too many riders train neither easy enough nor hard enough. Try riding so that on the flat, you're breathing through your nose and on the climbs, you're panting. See what that does to your HR. That's what you really want to look at, how you want to ride. Try riding away from home until you are really tired, then ride back. See what your HR is at the end. That's probably what it should have been at the start if you've stayed well hydrated and fed on the ride..
__________________
Results matter
Carbonfiberboy is offline  
Old 01-03-21, 08:38 AM
  #12  
deacon mark
Senior Member
 
Join Date: Sep 2009
Posts: 1,713

Bikes: Habanero Titanium Team Nuevo

Mentioned: 4 Post(s)
Tagged: 0 Thread(s)
Quoted: 285 Post(s)
Liked 77 Times in 55 Posts
Your poll does not work for me. I rarely average over 120. I am almost 60 years old and resting HR is 40. I go between 110-125 tops. I also don't think it means a huge amount either but interesting.
deacon mark is offline  
Old 01-03-21, 08:41 AM
  #13  
MoAlpha
 
MoAlpha's Avatar
 
Join Date: Jun 2015
Location: Land of Pleasant Living
Posts: 7,675

Bikes: Shmikes

Mentioned: 48 Post(s)
Tagged: 0 Thread(s)
Quoted: 5436 Post(s)
Liked 2,239 Times in 1,267 Posts
Originally Posted by caloso View Post
I do, but not to train on. I monitor it mostly to see how closely it tracks with power, how quickly it recovers after a hard effort. I dont train by it because it lags behind power and because on a long interval it doesnt change much once it reaches LTHR.
Yeah, it adds an important element of physiological reality testing to power-based training. Intervals.icu will also build you a regression model from the database of rides with power and HR to estimate stress load for rides with HR alone. I find that very nice for commuting my X bike, which doesnt have a PM.

HR was a lot more useful to me back when I was running competitively and the dynamic range was 150 BPM instead of the lousy 120 Im
now.
MoAlpha is offline  
Likes For MoAlpha:
Old 01-03-21, 09:31 AM
  #14  
Sy Reene
Advocatus Diaboli
 
Sy Reene's Avatar
 
Join Date: Feb 2015
Location: Wherever I am
Posts: 6,582

Bikes: Merlin Cyrene, Nashbar steel CX

Mentioned: 11 Post(s)
Tagged: 1 Thread(s)
Quoted: 3398 Post(s)
Liked 660 Times in 450 Posts
Sounds like the intent of the question may be more along the lines of "What is your tempo HR range", otherwise yeah, the question doesn't make a lot of sense.
Sy Reene is offline  
Old 01-03-21, 11:25 AM
  #15  
frogman
frogman
 
frogman's Avatar
 
Join Date: Sep 2006
Location: Napa Valley, CA
Posts: 588

Bikes: Wife says I have too many :-)

Mentioned: 2 Post(s)
Tagged: 0 Thread(s)
Quoted: 198 Post(s)
Liked 112 Times in 68 Posts
Originally Posted by caloso View Post
I do, but not to train on. I monitor it mostly to see how closely it tracks with power, how quickly it recovers after a hard effort. I dont train by it because it lags behind power and because on a long interval it doesnt change much once it reaches LTHR.

OK, I get it. BTW, I love to ride the American River Trail up in your area. Hope to ride it this year again. Its about an hour drive from here in Napa but worth it. Just beautiful...........
frogman is offline  
Likes For frogman:
Old 01-03-21, 12:03 PM
  #16  
alcjphil
Senior Member
 
alcjphil's Avatar
 
Join Date: Jun 2002
Location: Montreal, Quebec
Posts: 4,189
Mentioned: 14 Post(s)
Tagged: 0 Thread(s)
Quoted: 1056 Post(s)
Liked 420 Times in 286 Posts
Originally Posted by deacon mark View Post
Your poll does not work for me. I rarely average over 120. I am almost 60 years old and resting HR is 40. I go between 110-125 tops. I also don't think it means a huge amount either but interesting.
I am 71 and I'm not really warmed up until my heart rate goes over 145
alcjphil is offline  
Old 01-03-21, 12:57 PM
  #17  
Koyote
Senior Member
 
Join Date: Sep 2017
Posts: 3,042
Mentioned: 25 Post(s)
Tagged: 0 Thread(s)
Quoted: 2171 Post(s)
Liked 2,747 Times in 1,246 Posts
As has been noted, the question makes no sense. Training by HR is pretty crude -- but if you are going to do it, each individual's "zones" will differ (because threshold is an individual thing), and the optimal zone for a workout depends on the goal for that particular ride.
Koyote is offline  
Old 01-03-21, 06:01 PM
  #18  
Seattle Forrest
Senior Member
 
Seattle Forrest's Avatar
 
Join Date: Mar 2010
Location: Seattle, WA
Posts: 21,535
Mentioned: 71 Post(s)
Tagged: 0 Thread(s)
Quoted: 13361 Post(s)
Liked 4,661 Times in 2,613 Posts
Like most cyclists, my HRM stopped having a great deal of value once I got a power meter. The HR I target when riding is "whatever it comes out to." Some days I use power to measure my efforts, some days I'm a Fred "just riding around" as they say.

I wear a chest strap on every ride, it doesn't cost much (a new $0.50 battery a year) and the data can be useful. I enjoy a lot of non bike activity, unlike most cyclists, so HR is the lowest common denominator, and gives me an idea about my recovery needs.
Seattle Forrest is offline  
Old 01-03-21, 06:39 PM
  #19  
MoAlpha
 
MoAlpha's Avatar
 
Join Date: Jun 2015
Location: Land of Pleasant Living
Posts: 7,675

Bikes: Shmikes

Mentioned: 48 Post(s)
Tagged: 0 Thread(s)
Quoted: 5436 Post(s)
Liked 2,239 Times in 1,267 Posts
HR has been supplanted by power as the basic measure of output for obvious reasons, but HR is the only direct measure of the physiological stress which meeting each power level is imposing on the system, that day or over time. Without that its all modeling pegged to an estimate of FTP, which is a somewhat theoretical notion in itself. Thats my take, anyway.
MoAlpha is offline  
Likes For MoAlpha:
Old 01-03-21, 06:56 PM
  #20  
Sy Reene
Advocatus Diaboli
 
Sy Reene's Avatar
 
Join Date: Feb 2015
Location: Wherever I am
Posts: 6,582

Bikes: Merlin Cyrene, Nashbar steel CX

Mentioned: 11 Post(s)
Tagged: 1 Thread(s)
Quoted: 3398 Post(s)
Liked 660 Times in 450 Posts
Originally Posted by MoAlpha View Post
HR has been supplanted by power as the basic measure of output for obvious reasons, but HR is the only direct measure of the physiological stress which meeting each power level is imposing on the system, that day or over time. Without that its all modeling pegged to an estimate of FTP, which is a somewhat theoretical notion in itself. Thats my take, anyway.
Agree. I us HR monitor at least in part to know I'm not in dangerous territory. My HR for a given effort seems to be about 10bpm+ higher once temps exceed 85 or thereabouts. Just going by power I imagine could, for some, be a bit dangerous.
Sy Reene is offline  
Old 01-03-21, 07:44 PM
  #21  
SapInMyBlood
Enthusiastic Sufferer
 
SapInMyBlood's Avatar
 
Join Date: Nov 2017
Location: Perth, Australia
Posts: 57

Bikes: 2015 Specialized Roubaix, 2014 Salsa Fargo, 2013 Trek Remedy, 2014 Cannondale Synapse

Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 27 Post(s)
Liked 21 Times in 16 Posts
I used maffetone method to get mine and it's served me really well.
155 max for aerobic all efforts. It's my "go forever speed"
Edit: 26 years old
SapInMyBlood is offline  
Likes For SapInMyBlood:
Old 01-03-21, 07:44 PM
  #22  
MoAlpha
 
MoAlpha's Avatar
 
Join Date: Jun 2015
Location: Land of Pleasant Living
Posts: 7,675

Bikes: Shmikes

Mentioned: 48 Post(s)
Tagged: 0 Thread(s)
Quoted: 5436 Post(s)
Liked 2,239 Times in 1,267 Posts
Originally Posted by Sy Reene View Post
Agree. I us HR monitor at least in part to know I'm not in dangerous territory. My HR for a given effort seems to be about 10bpm+ higher once temps exceed 85 or thereabouts. Just going by power I imagine could, for some, be a bit dangerous.
Sounds about right, but don’t worry: Any of us could drop at any moment, but high HR, per se, during exercise poses no risk to a trained individual. This season, at age 63-64, my max was 177. I don’t look at HR much on the bike, but if I saw 170s in the numbers for a ride, especially a TT, I was happy I could still push myself that hard and had left it all on the road.

Last edited by MoAlpha; 01-03-21 at 07:49 PM.
MoAlpha is offline  
Likes For MoAlpha:
Old 01-03-21, 08:16 PM
  #23  
Koyote
Senior Member
 
Join Date: Sep 2017
Posts: 3,042
Mentioned: 25 Post(s)
Tagged: 0 Thread(s)
Quoted: 2171 Post(s)
Liked 2,747 Times in 1,246 Posts
Originally Posted by Sy Reene View Post
Agree. I us HR monitor at least in part to know I'm not in dangerous territory. My HR for a given effort seems to be about 10bpm+ higher once temps exceed 85 or thereabouts. Just going by power I imagine could, for some, be a bit dangerous.
Do you have a heart condition? Aside from that, is it dangerous to raise your HR to a high level?
Koyote is offline  
Old 01-03-21, 09:08 PM
  #24  
rsbob 
Sniveling Weasel
Thread Starter
 
Join Date: Sep 2020
Location: Seattle-ish
Posts: 749

Bikes: Rodriguez Racing Tandem, Fondriest Steelie, Bianchi Trofeo, Bianchi Infinito, Schwinn Varsity, Trek mtn

Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 300 Post(s)
Liked 368 Times in 226 Posts
Ok it was a totally crackpot question made by someone who can’t justify the price of a power meter and the computer to read it. As a former runner, I used a HRM consistently to improve my time, evaluate my splits, etc but now see it is an outmoded method for evaluating the zones each of us train in. My bad. But appreciate the responses and seeing how training can be more meaningfully measured.
__________________
Rick Seattle-ish, Wa.

He who fights with monsters might take care lest he thereby become a monster. And if you gaze for long into an abyss, the abyss gazes also into you.- Fredrick Nietzsche



rsbob is online now  
Likes For rsbob:
Old 01-04-21, 01:52 AM
  #25  
canklecat
Me duelen las nalgas
 
canklecat's Avatar
 
Join Date: Aug 2015
Location: Texas
Posts: 12,286

Bikes: Centurion Ironman, Trek 5900, Univega Via Carisma, Globe Carmel

Mentioned: 186 Post(s)
Tagged: 0 Thread(s)
Quoted: 3954 Post(s)
Liked 1,717 Times in 1,104 Posts
After two years with a Tickr chest strap, I can't say it's indispensable for training. Way too much variability depending on my meds, caffeine intake, etc.

Taking a Sudafed for sinus congestion or ephedrine for asthma will spike my heart rate for two or three days -- my resting HR is around 90 and the slightest effort will peg around 160 bpm. Same but opposite effect if I take a beta blocker for occasional migraines/cluster headache -- I won't be able to get my HR above 120 for two or three days, regardless of effort. Coffee and other caffeinated beverages and snacks have a similar effect to Sudafed, but slightly less exaggerated. I've cut way back on coffee and caffeine in general but it hasn't had any effect on reducing my heart rate.

And my heart rate tends to run 20-30 bpm higher outdoors for the same effort, compared with indoors on the trainer. So even if I tried to follow a training program that recommended, say, 80 percent zone 1 and 20 percent zone 4, I couldn't do it outdoors. According to the usual charts, graphs, tables and practical tests for my heart rate zones, my zone 1 should be 100 bpm or below. In actual practice my HR is seldom below 100 bpm even during a casual walk, and *never* on a bike ride, even if I'm just coasting. There's a quarter-mile 2%-4% downhill grade from my parking lot to the main street where I turn off to my usual riding/jogging routes, and my HR is 130 bpm just coasting. Because so many drivers in my neighborhood are murderous imbeciles who should never be permitted to drive, the most stressful part of every ride is the first mile from my door. After that drivers are a bit better and my heart rate settles.

I check my HR trends after rides and jogs but other than responding more or less appropriately to the effort, terrain, etc., the information isn't particularly useful.

I've also noticed on long rides or indoor trainer sessions that I experience the same heart rate drift/creep many people do, but after 2-3 hours, it drifts back downward for the same effort. I do 3-5 hour indoor trainer sessions once in awhile because it's the only way I can consistently stay in zone 1/2, per the usual suggestions for training according to heart rate. And consistently after about 3 hours my heart rate drifts downward a bit and it takes a bit more effort to reach zones 4 or 5. Outdoors on rides of 2 hours or less I routinely reach zones 4 and 5 on sprints and climbs. Very rare indoors. So I'm not even sure "my" heart rate zones are anywhere near accurate.

Mostly I just train by how I feel. While the HRV app I use seems to correlate with how I feel, heart rate alone hasn't been useful.
canklecat is offline  

Thread Tools
Search this Thread

Contact Us - Archive - Advertising - Cookie Policy - Privacy Statement - Terms of Service - Do Not Sell My Personal Information -

Copyright 2021 MH Sub I, LLC dba Internet Brands. All rights reserved. Use of this site indicates your consent to the Terms of Use.