What is a good average heart rate while cycling?
A 30-year-old cyclist has a maximum heart rate of 190 beats per minute, and thus an average heart rate between 95 and 133 beats per minute when cycling at a moderate pace. At a vigorous pace, the same person's heart rate is between 133 and 162 beats per minute.
Threshold heart rate is a maximum heart rate you can sustain over a longer period of time, such as from 10 to 60 plus minutes depending on ability, and level of aerobic fitness. Threshold heart rate is also related to the maximum power, or effort you can sustain for the same period of time.
- Functional Threshold Power (FTP) represents your ability to sustain the highest possible power output over 45 to 60 minutes, depending on whether you're a trained athlete or not. As a result 95% of the 20 minute average power is used to determine FTP.
- For adults 18 and older, a normal resting heart rate is between 60 and 100 beats per minute (bpm), depending on the person's physical condition and age. For children ages 6 to 15, the normal resting heart rate is between 70 and 100 bpm, according to the AHA.
- It is recommended that you exercise within 55 to 85 percent of your maximum heart rate for at least 20 to 30 minutes to get the best results from aerobic exercise. The MHR (roughly calculated as 220 minus your age) is the upper limit of what your cardiovascular system can handle during physical activity.
Lactate threshold (LT) is the primary area of developmental focus for competitive cyclists. It is the best predictor of race performance for many cycling events. Unlike aerobic capacity (i.e., VO2 max), lactate threshold is also highly trainable, which is one of the reasons training zones are often based on LT.
- Functional Threshold Heart Rate (or FTHR) is the heart rate you can sustain for a one hour race effort. We use this heart rate as a physiological marker, from which we can work out certain zones with definite training purposes.
- Your current 10K-race time can help you find it. And if your 10K time is 40 minutes or faster, your anaerobic threshold pace is your 10K pace plus 12 seconds per mile. Your anaerobic threshold pace will gradually increase over the course of the season, even as the effort level remains the same.
- At a slightly higher exercise intensity than lactate threshold a second increase in lactate accumulation can be seen and is often referred to as the onset of blood lactate accumulation or OBLA. OBLA generally occurs when the concentration of blood lactate reaches about 4mmol/L (6,7).
Lactate threshold is the exercise intensity at which lactate (lactic acid) starts to accumulate in the bloodstream. In running, it is the estimated level of effort or pace. For average runners, the lactate threshold often occurs well below 90% of maximum heart rate.
- If using a heart-rate (HR) monitor, the pace is about 75 to 80 percent max HR. For highly trained and elite runners, lactate threshold pace is about 25 to 30 seconds per mile slower than 5K race pace (or about 15 to 20 seconds per mile slower than 10K race pace), and corresponds to about 85 to 90 percent max HR.
- One of the best measures of running fitness is lactate threshold (LT), which is the running speed or heart rate at which lactate—an intermediate product of aerobic metabolism in the muscles—begins to accumulate rapidly in the bloodstream. Exercise scientists determine lactate threshold in a laboratory environment.
- In kinesiology, the ventilatory threshold (VT1) refers to the point during exercise at which ventilation starts to increase at a faster rate than VO2 (V – volume, O2 – oxygen). One's threshold is said to reflect levels of anaerobiosis and lactate accumulation.
Updated: 16th October 2019