Heart rate training is the most accessible form of intensity-based training. A chest strap or optical sensor provides real-time feedback on how hard your cardiovascular system is working, allowing you to target specific adaptations.
Finding your maximum heart rate
The 220-minus-age formula is unreliable with errors of plus or minus 10 to 15 BPM. A field test is more accurate: after thorough warm-up, ride a steep hill at increasing effort for 3 minutes, then sprint the final 30 seconds. The highest reading is close to your max.
Five-zone model
- Zone 1 (50 to 60% max): recovery, very light effort.
- Zone 2 (60 to 70% max): endurance, conversational pace.
- Zone 3 (70 to 80% max): tempo, moderately hard.
- Zone 4 (80 to 90% max): threshold, race pace for 30 to 60 minutes.
- Zone 5 (90 to 100% max): VO2max, maximal sustainable effort for 3 to 8 minutes.
Practical application
Heart rate responds slowly to effort changes (30 to 90 second lag), so it is best suited for steady-state efforts rather than intervals. Use it for pacing long rides, monitoring endurance sessions, and ensuring recovery rides stay easy.