Average heart rate during cycling.
To effectively use heart rate monitoring in your cycling training, it's important to understand how to calculate your average heart rate and how cycling
differs from other sports activities. For example, in a review of scientific studies published on October 29, 2009, in the journal "Sports Medicine", it was
found that the heart rates of cycling and running were delayed for many reasons, including the level of impact and the amount of oxygen used.
Benefits
By measuring your heart rate while cycling, you ensure that you are working at an appropriate level for your goals. In the past, athletes used a perceived effort scale to determine their strength. With the availability of heart rate monitors, you can now use a much more accurate and scientific approach with your training.
Guidelines
According to the Training Peaks website, your average heart rate on the bike will likely be about 10 times lower than on a bike compared to running, but some people see a difference of up to 25 times. Simple calculators are available to give you training zones based on your maximum heart rate. You can
use it as a starting point and reduce your heart rate by 10 beats per minute for cycling, according to the article "Sports Medicine". No matter what sport you play in, your heart rate zone will have the same percentages, but you'll find that the numbers within those percentages vary. This can be measured
or simply observed over time as you train.
Importance
You can make the most of your workout time by knowing what your average heart rate is during your workout, as exercising at different intensities can
help you target your fitness goals more effectively. For example, if you want to build endurance on the bike, stay in zone 2 of your heart rate for most of your training, according to triathlon trainer Andrew Dollar. If you ride harder than that, you may find that you won't be able to recover properly and feel too tired to train. For cyclists who have tested themselves and have a maximum heart rate of 190, for example, a Zone 2 effort would average between
151 and 164 beats per minute.
Misconceptions
Many people use the traditional "220 minus your age" formula (220 years) to determine their maximum heart rate and create their training zones from it. However, this formula is only a guideline and may not be precise enough for some people. Infact, the 220-year-old formula can be 10 to 20 beats,
causing them to work too easily or too hard. If you want to have a more accurate number, it's best to do a field test and define your own zones, according to coach Dollar.
Expert Insight
Taking a field test isn't difficult, says coach Dollar, and will improve the quality of your training. Once you've defined your zones, you can use a heart rate monitor as you pedal to monitor your workout and target your training goals. Heart rate monitors vary in price and features and are widely available
online and in sporting goods stores (see the Customer Search link in resources). For example, the product blew is our heart rate monitor CL830, which could monitor your real-time heart rate by PPG.It can connect to the APP to collect more comprehensive data By Bluetooth. Then Health sports enthusiasts can use these indicators to achieve self-health management.
