Bike Trainer Program - Free
Measure your max pulse by taking a max pulse test to confirm your pulse’s training zones. When you want to confirm your max pulse, it is important that you find your max pulse in the sport you are going to use the result. Your max pulse can be different from sport to sport.
Here is a guide how to find your max pulse within the field of cycling training:
- LT = Lactate Threshold, the pulse you can maintain for 1 hour without getting lactic acid in your legs.
- RPM (Rounds per. minute)
- First Tip: If you do not have a heart rate monitor you can count your pulse at the neck artery for 15 seconds and multiply it with 4.
- Second Tip: You can count your RPM by counting your pedal rotations for 15 seconds and multiplying it with 4.
|
TIME SUM |
TIME |
DESCRIBTION |
|
10 |
10 min |
Light warm up. Do not think about pulse, intensity or resistance. RPM = 80-100 The purpose is just to get your legs going. |
|
22 |
12 min |
4 x 2 min interval Rolling break between each interval with a pulse of= 40-60 beats below LT RPM = 80-100 Pulse should be respectively 40-30-25-20 beats below LT You should begin to sweat a little |
|
24 |
2 min |
Work pulse calmly up to 20 beats below LT RPM 80-100 |
|
26 |
2 min |
Keep pulse 20 beats below LT RPM 80-100 |
|
27 |
1 min |
Roll the bike without resistance |
|
29 |
2 min |
|
|
31 |
2 min |
|
|
33 |
1 min |
|
|
35 |
2 min |
|
|
37 |
2 min |
|
|
39 |
2 min |
|
|
41 |
2 min |
|
|
43 |
2 min |
|
|
45 |
2 min |
|
|
47 |
2 min |
|
|
49 |
2 min |
|
|
59 |
10-15 min |
|
