During cycling, you are aware your heart is beating, but you may not know at what intensity your cardiovascular system is working. A heart rate monitor that you secure around your chest sends your heart rate to a watch worn on your wrist or your arm. You can adjust your training intensity according to heart rate, and perform high intensity workouts, as long as you follow the heart rate monitor's guidelines.
Target Heart Rate
The American Heart Association recommends exercising in a range of 50 to 85 percent of your maximum heart rate. You can calculate your MHR by subtracting your age from 220. To determine your target heart rate, multiply your MHR by 50 and 85 percent. The American Heart Association suggests beginning an exercise program at 50 percent and gradually increasing your intensity until you can maintain 85 percent of your MHR. Your monitor can help you keep track of your intensity level. If your heart rate is below your target, increase your speed or resistance levels. If your heart rate is higher than your target, slow your pace or decrease your gear.
High Intensity
Interval training alternates periods of work with periods of recovery. The American Council on Exercise suggests high intensity interval training to increase the efficiency of your body's energy systems during your workouts. HIIT is also an alternative when you have limited cycling time, as you will still receive a challenging workout. HIIT begins with a warm-up and follows with an intensity interval such as a sprint for one minute. During this sprint, your goal is to increase your heart rate to more than 80 percent of your MHR. Follow this sprint with a recovery interval of two to three minutes at 50 to 60 percent of your MHR. Continue this one- to three-minute pattern for the duration of your workout.
Step Intervals
You can vary your cycling workout by using a step interval program. Your heart rate monitor will be your guide as you gradually increase the intensity of your workout. After your warm-up, you will begin cycling at a 50-percent MHR pace for four minutes. During the next four minutes, increase your heart rate by 10 percent. Use your heart rate monitor as you continue to increase your heart rate in 10 percent intervals after four minutes. Once you reach your MHR, complete a 25- to 30-minute workout and gradually slow your heart rate during your cool-down.
Cautions
Your heart rate monitor may experience some interference when you cycle outdoors. Power lines, traffic lights, electric railways and strong electromagnetic fields may cause your monitor to display too high a heart rate or an erratic heart rate. Your cell phone or computer may also interfere with your heart rate display. If you have moved away from a disturbance source and still experience a rapid heart rate, speak with your doctor to rule out any cardiac problems.
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