Benefits of using a heart rate monitor during bike rides include avoiding overexertion, pushing to train harder, and knowing when to reserve energy for tougher terrain that lies ahead. If you wear a heart rate monitor to keep track of your pulse rate while biking, only check the reading quickly. Taking your eyes off the road for too long can distract you from road hazards.
Men's Max Heart Rate
Men calculate their maximum heart rate for cycling by subtracting their age from 220. If you are 50 years old, your maximum heart rate during rides should not exceed 170. To keep track of your heart rate while bike riding, you can wear a portable heart rate monitors. Heart rate monitors include a chest strap and a wireless receiver, such as a watch.
Women's Max Heart Rate
Women must use a different formula to calculate their target heart rate while biking. A study headed by Dr. Martha Gulati, an assistant professor of medicine and preventive medicine at Northwestern University's Feinberg School of Medicine in Chicago, found that because of physiological differences between men and women, women should use different calculations to determine maximum and target heart rates. To determine heart rate, subtract 88 percent of your current age from 206. For instance, a 30-year-old woman would have a maximum heart rate of 180. You should not exceed this number during cycling rides.
Target Zones
Your target heart rate zones for biking will depend on the type of ride you're on. For recovery rides, your heart rate should only be 65 percent of your max value. Endurance bike rides should be approximately 65 percent to 72 percent of your maximum heart rate. High-intensity aerobic riding should fall in the 73 percent to 80 percent range. When you participate in time trials, your target training zone should be 84 percent to 90 percent while sprints will be 91 percent and higher.
Considerations
Your experience level should also be used to determine your target heart rate during cycling. If you are new to exercise, work at a level where your heart rate is 50 percent of your maximum value. After a few weeks, gradually increase intensity until you reach the higher end of your target zones. You can also consider intervals as part of your bike rides. During interval training, you cycle between a steady pace at a moderate intensity and bursts of high intensity riding.
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