Maximal Heart Rate

Determining Maximal Heart Rate Maximal heart is a key element in planning the

intensity of training. A ramp test that leads to high intensity exercise of

about 3 - 4 minutes will get the athlete's MHR. A 2-minute period is too short because muscular

exhaustion occurs before the maximum heart rate is reached.

Prolonged periods above 10 -12 minutes involve a work load to low to reach MHR, even though exhaustion has occurred in the athlete.

Pre MHR Requirements

Ensure the athlete is in rested condition, 1 day of active recovery for well-trained

athletes, In fatigued or less trained athletes, more

than 1 day of active recovery may be necessary.

Abstain from eating large meals or caffeine at least 3 hours before the test.

Maximal Heart Rate

The MHR Test can be easily and carried out using the following equipment and procedure.Equipment;1.      Bicycle Ergometer or Indoor Trainer 2.      Heart Rate Monitor 3.      Bicycle fitted with cadence metre.4.      Warm Up

Maximal Heart Rate

Have the rider warm up for 30 minutes in a small gear say, in 39 x 17 with a steady cadence of 90 - 92 rpm.

Have the rider maintain this steady state heart rate (approximately 130 - 140 BPM) during this time.

Maximal Heart Rate

Then engage 53 x 23, maintain cadence at 90 - 92 rpm.

Each minute increase gear ratio and maintain cadence until rider can no longer maintain the cadence of 90 - 92 rpm.

The assessment ends when the rider is no longer able to maintain this cadence. Record the highest heart rate achieved.

Maximal Heart Rate

Calculate the Heart Rate Target Zones.

Zone % of MHRREC < 70% E-1 70 - 76%E-2 a 77 - 82%E-2 b 82 - 87%E-3 88 - 90%E-4 VO2max 90 - 92%

Maximal Heart Rate

Calculate the Heart Rate Target Zones. REC = < 70% of MHRE-1 (188 x 0.70 - 0.76) = 131 - 143E-2 a (188 x 0.77 - 0.82) = 144 - 153E-2 b (188 x 0.82 - 0.87) = 154 - 164E-3 (188 x 0.88 - 0.90) = 165 - 170E-4 (188 x 0.90 - 0.92) = 170 - 173