The Max HR Test
N.B. The following is intended as guidance only and should be treated
as such. Any actions you take are entirely at your own risk.
What is a Max HR Test?
The Maximum Heart Rate Test is a very simple test. Known as a 'Ramp' test, in terms of cyclist, you are asked to deliver (pedal) more effort over a period of time. This forces your heart rate up to a point you can no longer deliver the required output and your heart rate reaches its Maximum. From this you can work out your training zones and use these to train more accurately.
This test demands intense physical effort and will put a tremedous strain on your body. If you are not sure whether you should peform this test, please consult a doctor before doing so.
Performing the test
Required:
A Helper with Pen & Paper
Stopwatch
HRM
Turbo Trainer
Fan (advisable)
The test is best done on a turbo trainer, you will need a helper too to jot down your heart rate every, say, 30secs or minute and tell you when to change up.
To begin the test warm up on a low gear for 10 mins.
Put you gears in the big ring and the lowest of your top 7 gears
Pedal @ 95rpm for 2 mins and then change up
Every minute, your helper makes a note of your HR
Continue changing up, by 1 sprocket every 2 mins, until you cannot because of total exhaustion.
It must be a 100%+ effort.
Do not stop straight afterwards, put yourself into a small gear and keep pedalling
If you do not have cadence you can use mph. Increase your effort by 1mph every 2 mins instead.
The Graph
You can now plot the results your helper took. HR on the Y-axis, Time on X-axis. You should see a steady climb in HR until a deflection around 15bpm under your Max. This is your lactate threshold, which equates to roughly what you could sustain for around 30 mins.
Fig. 1. Look out for the deflection
The Training Zones
The following zones are commonly used:
What is a Max HR Test?
The Maximum Heart Rate Test is a very simple test. Known as a 'Ramp' test, in terms of cyclist, you are asked to deliver (pedal) more effort over a period of time. This forces your heart rate up to a point you can no longer deliver the required output and your heart rate reaches its Maximum. From this you can work out your training zones and use these to train more accurately.
This test demands intense physical effort and will put a tremedous strain on your body. If you are not sure whether you should peform this test, please consult a doctor before doing so.
Performing the test
Required:
A Helper with Pen & Paper
Stopwatch
HRM
Turbo Trainer
Fan (advisable)
The test is best done on a turbo trainer, you will need a helper too to jot down your heart rate every, say, 30secs or minute and tell you when to change up.
To begin the test warm up on a low gear for 10 mins.
Put you gears in the big ring and the lowest of your top 7 gears
Pedal @ 95rpm for 2 mins and then change up
Every minute, your helper makes a note of your HR
Continue changing up, by 1 sprocket every 2 mins, until you cannot because of total exhaustion.
It must be a 100%+ effort.
Do not stop straight afterwards, put yourself into a small gear and keep pedalling
If you do not have cadence you can use mph. Increase your effort by 1mph every 2 mins instead.
The Graph
You can now plot the results your helper took. HR on the Y-axis, Time on X-axis. You should see a steady climb in HR until a deflection around 15bpm under your Max. This is your lactate threshold, which equates to roughly what you could sustain for around 30 mins.
Fig. 1. Look out for the deflection
The Training Zones
The following zones are commonly used:
- Level 0 - 55-65%, Recovery rides after racing, very intense training
- Level 1 - 65-75%, Long endurance training of rides of 4+ hrs, builds an aerobic base
- Level 2 - 75-85%, Hard rides of 2.5 - 4hrs, builds power and stamina for longer races
- Level 3 - 85-95%, Speed work, short hard rides of 30mins - 1hr
- Level 4 - 95%+ , Extremely demanding intervals, short maximal intervals, needs full recovery, counter-productive in big doses.
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