Time Trial Training for Cyclists- Training table for varying heart rates

8. Heart Rate Table - Create Your Own!

Once you have established your maximum and optimum heart rates, (see Heart Rate Tests Page) create a table for yourself based on the following example. Spend some time ensuring you understand and remember your own heart rate in relation to the level numbers indicated. Draw up your table on card and protect it with a plastic transparent sleeve.

MAXIMUM AND OPTIMUM HEART RATE Date: 1st July 2014
Percentage of Max	Beats per Minute	Level Number
100 95 92	170 (MHR) 161 156 (OHR}	5 - Lactate Tolerance/Power
92 90 85	156 (OHR} 153 145	4 - Racing Pace/Power
85 80	145 136	3 - Intensive Endurance
80 75	136 127	2 - Extensive Endurance
75 70	127 119	1 - Stamina
70 65 60 55 50	119 110 102 94 85	Recovery

SUMMARY OF TRAINING LEVELS:
LEVEL 1 � Heart Rate 119 to 127 - Stamina
LEVEL 2 � Heart Rate 127 to 136 - Extensive Endurance
LEVEL 3 � Heart Rate 136 to 145 - Intensive Endurance
LEVEL 4 � Heart Rate 145 to 156 - Intervals, Power and Race Pace
LEVEL 5 � Heart Rate 156 to 161 - Intervals, Lactate Tolerance