| Your
optimum heart rate (OHR) is the heart rate that you should just
be able to maintain during a continuous ride of 20 minutes or
more (the level just below that at which you would go into oxygen
debt).
Optimum
Heart Rate Test.
This test requires a Heart Rate Monitor, turbo trainer and
a computer.
Warm up for 10 to 15 minutes at a heart rate 35 to 40 beats per
minute below your maximum.
Then ride continuously at a cadence over 90 rpm, for four continuous
periods of 5 minutes (20 minute test) as follows:
| 0 to 5 minutes |
Gradually increase your
heart rate to 25bpm below maximum. |
| 5 to 10 minutes |
Maintain heart rate at
25bpm below maximum. |
| 10 to 15 minutes |
Gradually increase your
heart rate up to 15bpm below maximum (or as close as you
can). |
| 15 to 20 minutes |
Maintain heart rate at
the highest level you can sustain for at least
5 minutes. Your heart rate during this final 5 minutes
will be your OHR. If you can sustain the OHR for more
than 5 minutes, do so. |
Do not stop immediately
but keep pedalling and warm down gradually for the next ten minutes.
You
may need to repeat the test two or three times.
Record
the distance you travel (on your computer) in the 20 minutes.
As your training progresses this can be used to assess progress,
by repeating the test every 6 to 8 weeks.
Only
undertake the OHR test if you are fit, feeling well, fully rested,
and in the right frame of mind. You should not have done anything
strenuous for a day or two day before the test and eaten nothing
for at least two hours before the test. |
