{"id":2106,"date":"2024-12-14T10:15:00","date_gmt":"2024-12-14T15:15:00","guid":{"rendered":"http:\/\/www.wahoofitness.com\/blog\/?p=2106"},"modified":"2024-06-25T08:44:09","modified_gmt":"2024-06-25T12:44:09","slug":"the-ultimate-guide-for-tracking-your-cycling-heart-rate","status":"publish","type":"post","link":"https:\/\/www.wahoofitness.com\/blog\/the-ultimate-guide-for-tracking-your-cycling-heart-rate\/","title":{"rendered":"The Ultimate Guide for Tracking Your Cycling Heart Rate"},"content":{"rendered":"<p>Heart rate training can be a vital tool for cyclists. It can help you get stronger, faster and fitter \u2013\u00a0all while preventing overtraining and burnout. But that\u2019s only if you know what to look for, how to find it, and how to track it. However, before you start tracking your heart rate, it\u2019s important to understand what exactly goes into this type of training.<\/p>\n<hr \/>\n<h2 style=\"text-align: center;\"><strong>THE BASICS<\/strong><\/h2>\n<hr \/>\n<p>Your heart rate is the number of times your heart beats per minute as it pumps blood through your system. It\u2019s your body\u2019s response to the work you\u2019re doing, so the harder your ride, the higher your heart rate.<\/p>\n<p>Two of the most important numbers in heart rate training are your resting heart rate (the number of beats per minute while resting) and your maximum heart rate (the highest number your heart contracts in one minute).<\/p>\n<p>This figure serves as a baseline for your overall health and fitness levels: as your fitness increases, your resting heart rate decreases. Your body becomes more efficient and less effort is needed to pump blood through your system.<\/p>\n<hr \/>\n<h2 style=\"text-align: center;\"><strong>FINDING YOUR RESTING HEART RATE<\/strong><\/h2>\n<hr \/>\n<p>The best way to determine your resting heart rate is to take it first thing in the morning, every day for a week. (Make sure to do this during a week when you\u2019re not sick or experiencing stress.)<\/p>\n<ul>\n<li>If you have a <a href=\"https:\/\/www.wahoofitness.com\/devices\/heart-rate-monitors\/\">heart rate monitor<\/a>, simply put it on and lie down for a few minutes, staying as relaxed as\u00a0possible. Note the lowest number you see and repeat the next day.<\/li>\n<\/ul>\n<ul>\n<li>If you don\u2019t have an HR monitor, find your pulse \u2013 either on the inside of your wrist or on your neck \u2013 and count the number of beats you feel for one minute (or for 30 seconds and multiply by 2).<\/li>\n<\/ul>\n<p>At the end of the week, average the seven numbers together and that\u2019s your resting heart rate.<\/p>\n<hr \/>\n<h2 style=\"text-align: center;\">FINDING YOUR MAXIMUM HEART RATE<\/h2>\n<hr \/>\n<p>By knowing your max HR, you\u2019ll be able to determine how hard (or easy) each of your workouts should be.<\/p>\n<p>The method below\u00a0is another option. All you need is your bike and a long, steady hill.<\/p>\n<p>After a 15-minute warm-up, complete the following:<\/p>\n<p style=\"padding-left: 30px;\">1. \u00a0 \u00a0 Start off at a quick pace, increasing your speed every minute.<\/p>\n<p style=\"padding-left: 30px;\">2. \u00a0 \u00a0 For about five minutes, stay seated.<\/p>\n<p style=\"padding-left: 30px;\">3. \u00a0 \u00a0 When you can\u2019t go any faster while sitting, get out of the saddle and sprint as hard as you can for 15 seconds.<\/p>\n<p style=\"padding-left: 30px;\">4. \u00a0 \u00a0 Immediately take your heart rate and you\u2019ll have your max heart rate.<\/p>\n<p style=\"padding-left: 30px;\">5. \u00a0 \u00a0 Curse yourself for not downloading the Wahoo Fitness App, which could have made it all easier.<\/p>\n<p>While we\u2019re on the topic of max HRs, it\u2019s interesting to note the number can vary from sport to sport. For example, your <a href=\"\/blog\/index.php\/the-simple-guide-to-heart-rate-training\/\">running max HR<\/a> is likely higher than your cycling max HR. That\u2019s because max HR is dependent on the size of muscle groups used, and running uses the largest muscle groups in the body. As a result, it\u2019s crucial you determine your max HR individually for all of your athletic activities.<\/p>\n<hr \/>\n<h2 style=\"text-align: center;\"><strong>HEART RATE TRAINING: THE ZONES<\/strong><\/h2>\n<hr \/>\n<p>Now that you know your resting and max heart rates, you can use these numbers in your cycling training.<\/p>\n<p>There are five different heart rate training zones. We\u2019ll start with the lowest and work our way up.<\/p>\n<h3><strong>Zone 1<\/strong><\/h3>\n<p>RECOVERY<\/p>\n<p>Intensity: 50-60% of your max HR<\/p>\n<p>Active recovery workouts help you recover from hard efforts by flushing out lactic acid from the body. These workouts help with fatigue and soreness \u2013\u00a0but only if you make sure to keep them easy. Otherwise, you won\u2019t get the benefits, and instead, you\u2019ll risk overtraining. This is also the heart rate you want for the \u201crecovery\u201d part of your cycling intervals.<\/p>\n<hr \/>\n<h3><strong>Zone 2<\/strong><\/h3>\n<p>ENDURANCE TRAINING<\/p>\n<p>Intensity: 60-70% of your max HR<\/p>\n<p>This should be the foundation of your training and make up the bulk of your workouts \u2013\u00a0especially if you&#8217;re a beginner cyclist. It\u2019s where you build your base and burn fat, and it\u2019s an intensity you should be able to comfortably hold for an extended period of time \u2013\u00a0all while chatting and enjoying the scenery. Your long rides should be at this intensity. You\u2019re working harder than active recovery; but not so hard that it\u2019s uncomfortable.<\/p>\n<hr \/>\n<h3><strong>Zone 3<\/strong><\/h3>\n<p>AEROBIC CAPACITY (TEMPO)<\/p>\n<p>Intensity: 70-80% of your max HR<\/p>\n<p>This type of training improves aerobic fitness, power, strength, and blood circulation, and it\u2019s often mixed in with Zone 2 training. The best way to describe it is \u201ccomfortably hard\u201d. You\u2019re working, and you feel it. But you can keep pushing through.<\/p>\n<hr \/>\n<h3><strong>Zone 4<\/strong><\/h3>\n<p>LACTATE THRESHOLD<\/p>\n<p>Intensity: 80-90% of your max HR<\/p>\n<p>Also known as the anaerobic threshold, this type of training increases maximum performance capacity enhances lung capacity, and improves high-speed endurance. That said, this type of training is very challenging &#8211; it\u2019s not an effort that can be sustained for long \u2013 so it\u2019s best used in interval training with periods of active recovery.<\/p>\n<hr \/>\n<h3><strong>Zone 5<\/strong><\/h3>\n<p>VO2<\/p>\n<p>Intensity: 90-100% max HR<\/p>\n<p>This is one of the most intense types of training, and it\u2019s an effort you can sustain for maybe 3 to 8 minutes at a time. Your legs will burn as you push your bike forward, and you\u2019ll be gasping for air. While very intense, this type of ride helps train your heart to quickly bring blood where it\u2019s needed in your body, making you a more efficient rider and racer.<\/p>\n<hr \/>\n<h2 style=\"text-align: center;\"><strong>TRACKING YOUR HEART RATE<\/strong><\/h2>\n<hr \/>\n<p>While the old school way of taking two fingers to your wrist or neck does to determine your heart rate gets the job done, it can be difficult to derive an exact number in the midst of a workout\u00a0\u2013 especially for cyclists. If you are cycling, removing one hand to feel for a pulse can be a little dangerous, to say the least. After all, you run the risk of cycling into a pedestrian, tree or car. None of those are very appealing options.<\/p>\n<p>That\u2019s where Wahoo\u2019s\u00a0<a href=\"https:\/\/www.wahoofitness.com\/devices\/heart-rate-monitors\/\">heart rate monitors<\/a> can help you track and adjust your effort so your heart rate falls within a specific zone in real-time. You don\u2019t have to remove your focus from your workout. That makes tracking your heart rate easier and your workout more efficient.<\/p>\n<p>In addition, pairing a <a href=\"https:\/\/www.wahoofitness.com\/devices\/heart-rate-monitors\">heart rate monitor<\/a> with our <a href=\"https:\/\/www.wahoofitness.com\/devices\/bike-computers\">ELEMNT GPS bike computers<\/a> allows you to easily view your heart rate \u2013 letting you adjust as needed and stay on target. The ELEMNT bike computers display all of the stats you need during your ride, including speed, distance, ride time, and a handy clock. You can also link both of these devices to various apps to help you analyze your cycling data.<\/p>\n<p>By tracking your heart rate in your cycling workouts, you&#8217;ll become a more efficient rider and athlete. You&#8217;ll know when to push harder and when to cut back, and you&#8217;ll become better attuned with your body.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Heart rate training can be a vital tool for cyclists. It can help you get stronger, faster and fitter \u2013\u00a0all while preventing overtraining and burnout. But that\u2019s only if you know what to look for, how to find it, and how to track it. However, before you start tracking your heart rate, it\u2019s important to&hellip;<\/p>\n","protected":false},"author":2,"featured_media":8518,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[6,2349],"tags":[12,68,70],"class_list":["post-2106","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-cycling-english","category-tech-how-to-cycling-english","tag-heart-rate","tag-training","tag-triathlon"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.3 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>The Ultimate Guide for Tracking Your Cycling Heart Rate | Wahoo Fitness<\/title>\n<meta name=\"description\" content=\"Heart rate training can be a vital tool for cyclists. It can help you get stronger, faster and fitter \u2013 all while preventing overtraining and burnout. 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