Time Trial Training for Cyclists - Maximum heart rate tests

6. Maximum Heart Rate Tests.

Neither of the following tests should be attempted unless you are fit, feeling well, fully rested, and in the right frame of mind (eager to work to your maximum). You should not have done anything strenuous for two days before the test and eaten nothing for at least two hours before the test.

When you have finished the test, remember to create your Heart Rate Training Table.

MHR Test 1.
This test requires a Heart Rate Monitor and a turbo trainer. It may be helpful to have someone assist during the test, to encourage you when things get tough and to take the readings from your Heart Rate Monitor.

Warm up for 10 to 15 minutes and then ride as hard as possible � intensive time trial effort � for the next ten minutes. Ride the last minute flat out (maximum effort), and sprint the last 20 to 30 seconds. It should now be possible to read the MHR on the Heart Rate Monitor.

Do not stop immediately but keep pedalling and warm down gradually for the next ten minutes.

Repeat the test two or three more times, with a couple of days between each test, to establish your true maximum.

Now Create Your Heart Rate Training Table.

MHR Test 2.
This test requires a Heart Rate Monitor, turbo trainer and a computer (ideally with a cadence measurement). Your bicycle should have a close ratio rear block (e.g. 52 x 18/17/16/15/14/13). Have someone assist during the test, to encourage you when things get tough and to take the readings from your Heart Rate Monitor.

Warm up fully for 10 to 15 minutes.

Use your large chain ring and choose the lowest gear (e.g. 52 x 18). Pedal at a steady cadence of 90 rpm for 2 minutes. Then change up to the next gear (52 x 17) without pausing. Maintain the same cadence (90-rpm). Pedal this gear for 2 minutes and change up again still maintaining the 90-rpm cadence.

Continue changing up to the next sprocket every two minutes, constantly maintaining 90-rpm.

Your heart rate should rise constantly. It may level out at some point (your OHR) but carry on with the test. Continue at 90 rpm, changing up a sprocket every two minutes, until you are no longer able to go on.

Do not stop immediately but keep pedalling and warm down gradually for the next ten minutes

Your assistant should record your heart rate every two minutes, at your OHR (if it occurs), and at your maximum.

Now Create Your Heart Rate Training Table.