07 March 2010 ~ 10 Comments

Bike – Functional Threshold Hear Rate Test

Bike
Functional Threshold Heart Rate Test
Distance: 2.14 mi
Time: 20 min
Avg. Pace: 9:18 mi/mile
Avg HR: 185

I followed up on last weeks functional threshold heart rate (FTHR) test for running with a cycling test today. A 30 minute warm up for a good 8 miles brought my heart rate 165 BPM. Following was a 30 minute ride at the highest maintainable heart rate. The average heart rate of the last 20 minutes of the ride is the FTHR, used to determine my target training zones.

Here are the results:

  • Time: 20 min
  • Distance: 5.48 mi
  • Avg. Speed: 19.4 mp/h
  • Avg HR: 175

175 is 10 beats lowers then the FTHR is tested for my run a week ago.

Here are my bike training zones per today’s test:

  • Zone 1 (Active Recovery): <144
  • Zone 2 (Extensive Endurance): 145 – 156
  • Zone 3 (Intensive Endurance): 157 – 163
  • Zone 4 (Threshold Training): 164 – 174
  • Zone 5A (Threshold Training): 175 – 178
  • Zone 5B (VO2 max intervals): 178 – 184
  • Zone 5C (Anaerobic Repetitions): 185+

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