Bicycling can give you an effective cardiovascular workout, but only if you bike at a high enough intensity. Monitoring your heart rate helps you determine whether or not you're biking hard enough to get cardiovascular benefits. It can also guide you in planning your warm-ups and other parts of your cycling routine.
Warm Up and Cool Down
Warming up before bicycling reduces your risk of injury. Warm-up options include slow bicycling or another low-intensity aerobic activity like jogging in place or doing jumping jacks. The activity should take around five to 10 minutes and raise your heart rate to 20 beats per minute above your resting heart rate. Your resting heart rate is your heart rate in beats per minute when you're at rest, such as in the morning before you get up.
Cooling down after bicycling prevents blood from collecting in the muscles and causing cramps. At the end of your workout, bike slowly for five to 10 minutes until your heart rate slows.
Target Heart Rate
For cardiovascular benefits, you'll need to raise your heart rate to 60 to 80 percent of your maximum heart rate, or MHR, and keep it there for at least 20 minutes. To estimate your MHR, subtract your age from 220. A 35-year-old would find 60 percent of his MHR with the formula 220 - 35 x .60 = 111 beats per minute. If you have trouble raising your heart rate into your target zone, try bicycling up hills.
Intensity Levels
Bicycling intensity falls into five zones, note former captains of the Yale Cycling Team. Zones 1 and 2, or very low intensity, are appropriate for rest. For rides longer than two hours, aim for Zone 3, or 65 to 75 percent of you MHR. Zone 4 is race speed, suitable for three to four minutes at a time. Zone 5 is your maximum intensity, up to 85 percent of your MHR, sustainable for no more than 90 seconds. After bicycling at maximum intensity, allow your heart rate to slow to around 100 beats per minute before bicycling fast again.
Monitoring Your Heart Rate
If you're working at your target heart rate, you should be sweating and breathing hard, but still able to hold a conversation. For a more accurate estimation of your heart rate, place three fingertips on the inside of your wrist or the side of your throat, count your pulse for 15 seconds and multiply that number by four. A bike-mounted computerized heart rate monitor is another option if you want an accurate reading without having to count your pulse.
References
- Fitness.gov: Fitness Fundamentals: Guidelines for Personal Exercise Programs
- Cornell University: Gannett Health Services: Aerobic Exercise
- University of Maryland: Exercise--Recommended Exercise Methods
- Cleveland Clinic Health System: Your Pulse and Your Target Heart Rate
- Yale University; Yale Cycling Team Winter Training Guide; Carr, D., Darbinian, S.; 1991
Member Comments