These days, I often don’t bother with a heart rate monitor, but, I am still conscious of different heart rate training zones and try to get the right mix between them. If you want to use a heart rate monitor, it is first necessary to find your maximum heart rate. These training zones may vary somewhat depending on your base level of fitness.
Lactate Threshold Training level about 90% of Maximum Heart Rate. The lactate threshold level is the level at which exercise creates the build up of lactic acid faster than it can be replaced. Lactic acid eventually becomes a deter ant to performance; getting used to riding with lactic build up is essential to improving race performance.
Time Trial Zone. When racing flat out for a 1 hour time trial. The typical heart rate will be 92-96% of your maximum. Clearly for a short 10 mile time trial it will be easier to maintain a rate closer to 92%. For longer time trials you typically start off at a high heart rate and then over the course of the race the heart rate very slowly declines. For long races it is important not to get despondent about this. The important thing is not to go off too fast and blow out in the first 10% of the race.
Endurance Rides 60-65% I would also use this training zone for recovery rides.
Fast Endurance Rides. 80%. I often ride at 80% of my maximum heart rate 160 for long fast endurance rides. I don’t know exactly what this level would be classified as. But, it is a rate which is possible to maintain for a long time; but also requires careful concentration to maintain the effort level.
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