Art Macfarland is a Level II USA Cycling certified coach and active racer on both the mountain and road. Art is also an accomplished multi day endurance racer having completed such events as TransRockies, BC Bike Race, Cape Epic, La Ruta de los Conquistadores, TransMexicana and Baja Epic. Over the past 10 years, Art has coached State Champions in various disciplines (Criterium, TT, and MTB) and currently coaches from Cat 1 to Cat 5 Road racers and Pro to Beginner level MTB racers.
I purchased a heart rate monitor to help me build my fitness level. I have gone on line and found that for my age(53) and weight(168) my maximum heart rate should be 171. How do I use my heart monitor to get the best results? I’m hoping your advice and this new tool can help me build my endurance. Thank you!
You have taken the first step to improve your performance. The next step is to know your training zones and then develop a training program. I do want to highlight the fact that your maximum heart rate doesn't really play a role in developing your training program. What you need to find out is what your threshold is.
You have 3 options:
1. Self test - Warm up, do a 5 minute interval as hard as you can, but maintaining your pace for the entire 5 minutes. Recover from that interval and then do a 20 minute interval as hard as you can but still maintaining your pace. Take the average heart rate over the 20 minutes and multiply that by 95%. That's your threshold.
2. VO2 Max test - You can also go to a qualified lab to get your VO2 max test done. You will also get your threshold when doing this test. This can be a little expensive ($150-$500) but they are very accurate.
3. Hire a coach - they will help you determine your threshold.
Once you determine your threshold, you can calculate your training zones. Most coaches have their own "zones" so the percentages might differ a bit. Here are some typical percentages you can use:
1. Active recovery - <68% of your threshold HR
2. Endurance - 69-83%
3. Tempo - 84-94%
4. Lactate Threshold - 91-105%
5. VO2 Max - >106%
6. Anaerobic capacity - Max HR (as hard as you can go)
Once you know your zones you can then design a training program to help you improve your endurance. Remember to increase your volume slowly, no more than 10% per week. Good luck and hope to see at the races.
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