Heart rate confusion

[fatblokish]

Received my first HRM today. Whilst looking how best to understand and exploit the info it provides, I came across some contradictory guidance.

For example, http://www.runnersweb.com/running/hr_calculator_new.html gives the three zones based on the difference between MHR and resting, whilst other (e.g. http://www.machinehead-software.co.uk/bike/heart_rate/heart_rate_zone_calculator_abcc_bcf.html) use only the MHR.

For what it's worth, as a hefty 45 year old I found keeping my rate on a ten mile flat journey at 140 bpm very easy.

What do I need to do/know? Prime aim is to lose weight and increase endurance.

Ta in anticipation

 

[ttcycle]

I'd be inclined to go with the one that considers resting HR as well- as it takes into account your full range.

How long have you been cycling, my initial thoughts are for improving endurance - try to keep at a steady rate that you're going at now and increase the distance a bit or build in some slight inclines?

To increase endurance- I assume you know; just keep the HR steady and it shouldn't be at the point where your breathing starts to get shallow - you should try aim for longer miles ie say 15 or 20 at a steady pace where you can hold a conversation

 

[The Jogger]

there is a running site
www.fetcheveryone.com
it has an excellent running log which works out your zones and it's free, you can also log your rides.

 

[Fiona N]

TBH it doesn't make much difference as setting zones taking resting HR into account means that you subdivide HR capacity (MHR-RHR) then add the RHR back on. There's usually only a couple of bpm difference for most people between zones calculated using [% of MHR] and the [RHR+ %(MHR-RHR)] - although the n% will be difference i.e. 50% of MHR isn't the same as 50% of HR capacity.

The main point is that if you start out really unfit with a RHR of say 80bpm and through training get it down to 40bpm your MHR will probably stay about the same, but it's clear that the increased fitness has increased your work capacity. So using the RHR in working out zones allows you to readjust your zones as you get fitter to reflect your cardio-vascular system's greater capacity.

 

[The Jogger]

anyway it's still worth using fetcheveryone and watch your progress.

 

[Garz]

anyway

Prime aim is to lose weight and increase endurance.

if this is your primary aim then get out often and do lots of slow steady miles enjoying your cycling and the weight will fall off as long as you have a sensible diet plan.

 

[chrishodges]

For weight loss and endurance I recommend using your HRM in two ways. Follow the website which takes into account both Resting HR and Max HR.

For the endurance you need to be riding longer rides at a constant HR in a low zone.
This will help weight loss, but for a change and to help weight loss, interval training is ideal.
Setting yourself 2 zones for high intensity and low intensity also help greatly with weight loss.

I also found this site quite useful:
http://www.cptips.com/hrmntr.htm

 

[pshore]

....

For what it's worth, as a hefty 45 year old I found keeping my rate on a ten mile flat journey at 140 bpm very easy.

What do I need to do/know? Prime aim is to lose weight and increase endurance.

Ta in anticipation

If you are reasonably fit, that kind of heart rate is probably in the zone marked as 'could do all day long'. And if you do cycle all day long, at that heart rate you will fatigue over the day and lose weight.

It amazing how just a few more bpms can tip you into a state where it feels hard. Add another 10 or 20 bpm and it could be a whole different story. The heart rate monitor is good for teaching yourself what actual bpms relate to how hard it feels. (See also the 'talk test').

So, in general, do what you are doing and keep incrementing the distance and you will achieve what you want.