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DETERMINING MAXIMUM HEART RATE
There are two ways to determine Max HR without using a predicted Max HR formula:
1.
After warming up, perform a long hill sprint or series of hill sprints. Give an all-out, extreme effort
until your heart rate reading no longer rises and you approach exhaustion. The final number is your
maximum heart rate. A heart-rate monitor must be used and supervision by a medical professional
is necessary.
2.
Another method to determine Max HR is through a Stress Test performed by a physician in a clinical
setting. A maximum Stress Test utilizes a walk/run protocol on a treadmill while a medical team
measures your vital signs. The test ends when you either cannot continue or there is no further
increase in heart rate with increased intensity.
RESTING HEART RATE
(RHR)
Resting heart rate is a measure of the heart beating at rest. A low RHR is an excellent measure of fitness
and health. There are various ways to determine resting heart rate. One is to calmly wake up one hour
before normal waking time and count one’s pulse for one minute. The process is repeated three to seven
days in a row and the results averaged. If participants regularly record their RHR and notice that the
numbers increase by 10%, it could mean they are over-training or overstressed. If this occurs, riders
should take a day off and train lightly for a couple of days until RHR returns to normal. However, a RHR
that gradually decreases is indicative of an improving cardiovascular fitness level. It signifies that the
heart has to beat fewer times within each minute to sustain normal body functions.
RECOVERY HEART RATE
Recovery heart rate is typically determined by recording it two minutes after the cardiovascular
component of the workout. Riders can find their recovery heart rate by counting their pulse for 60
seconds. The main difference between recovery heart rate and resting heart rate is that the recovery
measure is taken after exercise. Regularly recording recovery heart rates is another method of
determining cardiovascular fitness. A heart rate that returns to pre-exercise levels quickly can indicate
a higher level of cardiovascular fitness. In terms of a continuous workout, the faster the heart rate
drops, the sooner a rider can perform another drill or interval set.
PHYSIOLOGY