A little Guidance with HRM Riding

Brad123

I need a bit of a training plain. My last 2 Sunday ride with friends I have straggle to keep up ( Am normally the one waiting for them). My legs don’t have any go (tied). http://app.strava.com/activities/73768938#

So this week got my HRM out and worked out all my zones. My max is 175 and my rest is 51. I am 40.

I cycle 10 to 16 mile to work, normal would ride as hard as I can (it is al flat) . Now that I am using HRM I done two easy rides (it is hard to let people go past).
With the miles that I cycle to work how could I mix it up?
Intervals how to do it. Would I warm up for 4 miles then go for it for 1 mile or till I hit 90% of HR. Then wait tell HR get back to 60% then go again.
Do how many ride to do at 60% - 70% HR. How often to go for it at 80% - 90%HR

This is the route that I normally do. http://app.strava.com/activities/74390709#
Thanks for any advice

imposter2.0

How have you worked out your max HR?

Other than that, just read up on HR training and HR zones - there's plenty of threads on here, some fairly recent.

Wrath Rob

As above, how did you work out your max? 175 is on the low side for a 40 year old. While we're all different, I'm not far off 40 and my max is 191, based on a 2 hour race and then the full out up hill sprint for the line, after which I almost passed out. So I'm pretty sure that's my max!

The reason we ask is that the other zones will be based off this, so if you're using it for training then you could well be training in completely the wrong zone.

Brad123

I got my max from doing some hill reps go up as fast as I can (the hill is 1/2 mile long and avg 6.9%) . Am going to do hill reps tomorrow again will check again.
I use to do lots of running an am max for that was 185 BPM. That was 4 years ago.