Understanding Heart Rates - For Cyclists
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- čas přidán 13. 09. 2024
- Understanding Heart Rates - For Cyclists
Heart rate zone training has always been bit of a mystery but it is actually just basic maths.
Us cyclists have always been interested in numbers: speed, distance, power, watts, kms, miles, etc, and one of the most important when it comes to on the bike fitness training is heart rate.
Jumping on the bike and riding with no regard to heart rate will only get you so fit. Thinking slightly more scientifically about it will mean that you will be training smarter and making far better use of your time.
Calculating the various cycling heart rate training zones begins with discovering your maximum and then doing some pretty basic calculations. Long gone are the days of the Karvonen Formula that says your max heart rate is 220 minus your age. Its not a bad place to start but will need some on the bike observations to be totally accurate.
In this film I show you, firstly, how to discover your maximum heart rate and then how to calculate the various cycling training zones. I will also explain what fitness benefits you can expect when you train within those fitness zones.
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Leonard is ever such as great teacher. I really enjoy watching his videos and also learn much from him.
At the age of 55 I've just started using an hrm they are an inexpensive way to monitor your fitness, this is a very informative video thanks👍
Thanks James.
I always used the 220 - AGE method but found since taking my fitness seriously that I don't think it's right. For me that puts me @ 173, but on my trainer and bike I exceed this regularly. During a 20min FTP ramp I stopped at 180bpm as I couldn't hold the target power but recovered so fast I suspect there's still more to come.
I love your channel mate, lots of great content.
I wear an HR monitor all the time. It helped me know when my heart was in AF(atrial fibrillation), my heart was going nuts and would never drop to normal. I have had 3 heart procedures and can now ride like never before. It does and will help you keep within the correct zones for the exercise level you’re going to do. As a guy in my 50s it’s important to know how much you can push yourself. My FTP is 250w and my consultant says I can do as much as I want to do,but he said having the HR monitor was a life saver because having AF can lead to strokes. So use the monitor is my advice ,they will help you👍🥵
Thank heavens it was a positive outcome!
Had a cardiac stress test recently which also gave me my Max heart rate. That's an expensive way to get Max heart rate! Love your sarcasm at the end.
Hopefully it was super accurate, though. I would also fine tune it while out on the bike.
Hi Leonard i train in 3 zones of heart rate 130 140 and 150 and i think there enough if i go over the 150 zone i start to feel dizzy I'm so happy to have a heart monitor on my bike rides and i always love your videos
One of the best cycling videos.
Thanks Suellen.
I found your channel some days ago and love your "everyday" approach in your vlogs. Not only tech& expensive bikes nor tanned legs. Really inspiring watching! Sadly the road bike season is still a few weeks away here in Finland. Cheers!
Hi Marten, glad to have you with us. Hopefully Spring will get to Finland soon.
Very good video, very informative, and explained in plain terms, thanks. Important for me after a recent illness.
Thanks for explaining the math behind this. Think ill give it a go!
Good luck. As I say, its pretty easy to calculate.
Leonard, I’m loving these videos thank you. The explanations such as this one are the icing on the cake to my cycling experience. Keep up the good work and thanks again.
Thanks Andrew.
Great video. Such a nice and clear format!
Thanks for share this. Been wandering what the simplest mac heart rate formula to use. I know its a ball-park but gives me something to use! Been watching your videos for a while now l, very informative. New subscriber! 👍🚴♂️😊
Hello there, glad you are enjoying the channel. Thanks for the sub.
Was just researching max heart rate when this popped up. Another great clip thanks
Glad you found it useful.
I use the Wahoo Elemnt and didn't realize there was a display option for HR zones while riding until watching your video. Thank you.
Its surprising what you can find when you dig into the menus.
What is your resting heartrate?
This video is very informative. 👍🏼
Glad you found it useful.
Hahaha, I love your sense of humour 👍 Great video and really well explained 🙏 Thanks
Thanks Marie. Glad you liked it.
Great explanation, thanks mate 👍
Thank you.
Oh dammit! You're making me want to buy a HR sensor now! TBH, it might be a good investment for me to see in a little more detail how my day to day progress is going and what I can do to make my commutes more training effective.
Hi Charlie, they are a great piece of kit. I always ride with one. If you are genuinely interested in buying a sensor all I would ask is that you do it through the Jolly Good Velo Amazon store. It’s exactly the same price as the regular Amazon site but I earn a bit of commission. Thanks.
www.amazon.co.uk/shop/leonardmlee
Guys I used to think keep an eye on your heart rate and life will be rosy.
HOW WRONG was I.
9 months ago I went for a ride and for the 1st time i felt sick.
Stopped thought weird thats never happened heart rate was showing 121 so pretty flat .
I then over the next few rides would finish a climb and heart rate would be dropping and I would feel woozy .
Went to doctors he said you most likely bonking.
Eventually in June 2020 I was riding with friends and on an easy part felt sick and faint took me at least 20 minutes to recover was looking at my heart rate showing 141bpm thinking oh its ok .
Each time after sitting I could finish the ride feeling fine.
Went to doctors they sent me for blood tests and thats when it was found I might have heart disease or blocked Coronary.
Long and short is I am now on Statins and Betablockers for life.
But docs said as my heart is strong I was lucky not to have had a heart attack, Stroke or dead.
Tomorrow I am getting a stent put in and hopefully back on my bike in 2 weeks.
The gist of this is doesnt matter if you are 35 or 60 like me get yourself checked out regularly and its not just bpm that matters.
Sad Leo didn't respond to this post,hmm🤔
Like the "local hospital on speed dial"...
Yeah, hahah
I was thinking of using my heart monitor so thank you for the valuable information!
Glad you found it useful.
Great video Leonard , well explained . Just been debating if was was needed or a gimmick . Im a "mature" rider so don't think I will be getting near to the higher zones , but a data freak so just ordered one . Lets hope the government will let us out .
Love the vids keep it up!! 🎉
Thank you for watching.
great vid, just purchased a HR monitor so will use the info, thanks.
Another good film. I first found your channel a year or so ago when searching for info on HR and cycling and found a previous iteration of this topic. Been following ever since. Here, in the litigious USA, it would be prudent to preface the discussion with something like, "consult your physician before embarking on a physical program ... assuming no underlying cardiac issues ... etc.," before dishing out advice. FWIW, I have some issues, monitor my HR while in the gym but no longer when on the road, as my fitness has improved and I can self-govern my exertions accordingly. I do carry the monitor though as I'm not reckless.
Indeed, Mike. Hopefully we are all sensible grown ups but you are right. I'm only giving the theory behind the numbers.
nice content
Heart rate may be a good fitness metric to start with, but really is not a very reliable one, and long term one should get a power meter.
Have a strong coffee before the ride and your hr will already be unusually high before even starting to pedal. Had a night of bad, interrupted sleep? Again heart rate will be deviated from normal. Have you been subjected to much stress during the day? Again hr will be higher. Cold temperature on the other hand will swing the heart rate in the other direction. My hr during summer rides is easily 10 beats higher than in the winter.
Absolute true.
Very true points; I train with both an HRM and a power meter. The heart rate monitor is much more accessible (lower cost) and can be transferred or used regardless of bike. I think it is a useful metric for longer efforts but less on targeted, short efforts where HR takes a while to catch up. For beginners or people who aren't interested in "training" or racing, I think heart rate monitors are sufficient.
Some very interesting points, Ole. I hadn't really taken any of that into account. Makes sense that there will be other factors that affect HR from day to day.
@@stupe9844 having high blood pressure does not mean that you have a high heart beat rate in rest.
@@stupe9844 Maybe I misunderstood you. "in your results" can reflect to many things.
I've never done a real test, but my highest in 2019 was actually on Zwift, which was 192. I really enjoy looking at heart rate, i find that the heart rate is directly corresponding to my pain level. For example I can sit at 160 for a long time, not too bad, but by 185+, all I can think of is when I can stop or slow down.
I know this without a hrm tbh
Great video thanks for clearing up the heart rate zones was getting a bit confused will it
Glad to help, Matt.
Excellent information!
Glad you found it useful, Shelley.
Mere watching of so much riding in car traffic increases my stress level
I’m used to it.
Great video Leonard 👍. I view my HR like a pain scale 😂
The two are very connected.
@@jollygoodvelo I can have pain with a heart rate of 60 BPM . The pain having during cycling between 60 and 80% of the MHR I consider as health prospering pain.
I'm a bit worried. Maybe I shouldn't. I've been riding serious for a number of years. I'm 47 but have a max heart rate of 192bpm. I can sustain an average rate of 173bpm for almost an entire hour ride if I'm training hard. I surprisingly feel good at that bpm and still can hold a conversation.. My FTP is 290watts. That that was a year ago. I think its slightly higher now. I'm 156lbs. I just think my bpm is way too high for my age.
Very useful film Leonard, thank you!
Thanks Alan.
Thoroughly enjoy your videos, I'm contemplating buying a bike, however I work on a Stationary at the local YMCA, and spinning. Trying to improve my health and keep a check on the knees lol
Spinning is great and will certainly build your fitness but for endurance I would recommend buying a bike.
Thanks for replying so quickly, recommendation accepted, actively looking. I topped the scales at 310lbs., 6 months ago and am now 250lbs. Maybe a steel frame touring bike? Any suggestions would be helpful. Again thanks for your down to earth videos😊
Most bikes will have a weight limit so pay attention to that but I think you could easily ride any kind of off road bike. Stay tuned because I will be making a film about how to chose a bike for heavier riders.
Good video thanks! My max HR running is 196 and cycling 192. 😊
Its interesting that your max is different for the different sports. I've hard a few people say the same thing.
@@jollygoodvelo might just be that I can´t push myself as hard om the bike :)
When you ride with a HRM a few years you can feel the zones without a monitor 🤣
That does take a little practice, though.
You must have a heart of a robot
A better way dividing into zones is to find your aerobic threshold as well as your max. Then divide the intervall between your resting hr and the aerobic threshold into three zones and the intervall between the aerobic threshold and max hr into two zones
I guess training in a specific cardio enhanced zone Is good for overall fitness but what if you fluctuate during your ride? And how/where can you safely ride that fast for long bouts of time without worrying about hitting something and dying? I think I need to ride more then 2-3x/week before considering an upgrade to this technology
"A phone with the local hospital on speed dial" =D =D Haha. =D
go buy a choppa and have a doctor on speed dial, I guess
MAD CITY
Indeed!
What’s a choppa???
Good point. I should just call them first and leave the call running until I pass out. ;-)
@@jollygoodvelo I guess you haven't heard Kendrick 🤷♀️
Thanks for the new video on this item (if I remember well you did already one or two before).
If 'm going to use it I'll start with the rough measurement 220 minus age.
Due to illness and injuries I have not been on my bicycle outside since nearly three months now, nor could I practice any other sports.
So I'll be starting again at zero (unfortunately, only in another 4 to 6 weeks). I think I'll not be able to do the last climb home (800 m, 6%)
for the first couple of times. The zone math behind it is clear. But how do I measure my heart beat?
My low cost cycle computer (10 GBP) does not show it. Do you have to have sensors on your body? Wireless connection the the cycle computer?
+Hans de Groot Hi Hans. Sorry to hear that you have been off the bike. Yes, you do need some extra sensors to measure your HR. Generally speaking, the lower cost cycling computers tend not to have this kind of functionality. You woud either need to upgrade or invest in a seperate HR sensor and watch type device which can be bought for a similar price to what you paid for your computer.
@@jollygoodvelo Thanks for your reply. I 'll do some research on it.
If you are looking to buy a new device could I ask you to take a look in the Amazon store that I have set up for my channel. (I’ve been asking everyone that has been talking about buying anything)
You will be buying it from regular Amazon for the same price but I earn a little commission on each sale. It helps me to keep making content for the channel. Thanks in advance.
www.amazon.co.uk/shop/leonardmlee
@@jollygoodvelo I've just read this article road.cc/content/buyers-guide/174411-12-best-heart-rate-monitors-measure-your-effort-and-improve-your-fitness
which is quite new (Feb 17) and interesting but I do not understand that some comments are 3 years old.
In the majority of the comments there are complaints about the chest straps. Maybe I'll go for a wrist strap or an upper arm strap which I can connect
to my Android smartphone (hopefully, I have no idea which version of Android I have)
+Hans de Groot Most HR sensors use a chest strap. I always used one and can’t remember having an issue wearing one. There are some that have the sensor on the back of a watch, I believe. This will obviously prevent any potential issues with comfort.
Thank you Leonard, great film, and thanks also for sharing the Garmin 510 playlist. Check it out folks, so easy to understand. 👍
Glad to help.
What heart rate monitors would you suggest for 2021 amateur bike commuters?
my max is indeed higher than the old 220-age thing, but I'm 55 and can just slide left on the printed chart to the age that coincides with my tested HR. then the easy to see color chart does the calculation for me. It's the only benefit to being old that comes to mind right now. ;-)
I'm not sure 55 is old!
@@jollygoodvelo remind my knees, would you Leonard? lol
@@jollygoodvelo remind my knees, would you Leonard? lol
@@kenlittle5706 Yes, your knees are 110. LOL
Im 56 and my max hr is 204. Not sure if thats because I am fit (I think I am), or really unfit!
May I suggest the lactate threshold heart rate test? I find my HR zones to be more accurate when based off this test and I won't need to visit the local hospital!
Have to admit that I am going to have to look into this. Thanks for the tip.
That's interesting. I've never heard of that kind of test. I know what the lactate problem is. But once you get there during a trip it takes a long time to get rid of it.
And when you get it as a cyclist racer you can more or less forget about winning.
I can ride at 15% over my max comfortably and i can talk in short sentences in zone 5. I think the heart rate calc is a goid ball park for more sedentary folks or casual athletes but as fitness increases so can the max rate. Its a but like bmi for weight, whilst a good benchmark its off the mark for certain body types.
I dont think that's correct actually. Training will not increase you max heart rate - but it will lower your resting rate.
@@Yojimbonh what i mean is your max rate is not necessarily what the formula determines it can be higher or lower. As yiu became fitter your heart rate for a given power should drop as your body becomes more efficient yes you maximum rate is pretty much a given.
Hmmm, if you can ride 15% above your 'max' then, by definition, thats not your max. you are right when you say that training will not raise your HR but it will enable you to do more at the same HR.
@@jollygoodvelo 15% above the formulated max or guideline max. Hence why i say you should only use it as an average not a given.
@@glennoc8585 But that was exactly what was explained in the video. Leonard's mathematical heart rate is 220-49= 171. But he figured out that in practice it is 188.
So 10% more. So your max heart rate is probably 20% or more than 220 - age. That's good news for you.
Don’t know about anyone else but my heart rate takes hours to return to resting after 25-40 mile rides.
I’ve no monitor but taking it myself it’s around the 90bpm zone.
I wouldn’t wanna know my heart rate whilst out,I would just get paranoid.If your times up so it be 💀🤣👍🏻🚴♂️💨💨
You might be pleasantly surprised.
Same here! I did a 40 mile ride yesterday and my heart rate was amped up for hours. Glad to know I am not alone!
@@LiquidLensPhotography I don’t think it’s anything to worry about, maybe lack of conditioning, personally I can miss a month or so and then do 40 miles straight off. I try not to overload on food afterwards. All the best
(I’m in the 35-40 age bracket, 88kg)
220 minus age was never intended by Haskell to be taken seriously or used as a baseline. My age is the same as yours and my max HR is almost identical; 194. thanks for uploading
I'm thinking of getting a garmin 510
it's been superseded by the 520 / 520 plus i believe.
Hi Bruce, although there are newer models around, you can still buy the 510 if you want one. If you are in the market for a new computer, can I ask the same favour and that you try to buy it through the Jolly Good Velo Amazon store. Its exactly the same price but I get a bit of commission. Thanks.
www.amazon.co.uk/shop/leonardmlee
I'm 21yrs old and a Mtb rider. My max. HR is 217 & I had checked my previous 15 training rides, my avg. HR is around 180-190. I mostly spend more than an hour in Vo2 max zone in long rides. Is it really fruitful for my body? Please tell me what is going on with me because I can't ride much in Aerobic and anaerobic zones.
The younger you are, the higher your max HR generally. If in any doubt you might want to seek a professional option.
220 minus age is for me.
A year or so ago my heart got up to 194 on a hill outside my home, but lately it won’t go over 180 whatever I do. I wonder if this is normal.
Its all due to fatigue
There are many reasons why this could happen. Like iirr Hhtt says, fatigue could be one of them. I often experience this on very long rides when I am really tired.