Heart rate advise needed

[Frosty]

I used my Garmin heart rate belt for the first time yesterday did 88 km in 2:47:00 average 31.6 and heart rate average was 153 BPM and max 176 BPM at what rate should a person train and when are you over doing it I am 38 years old and weight 80kg

Training is best done in specific zones. To determine those zones, one must do a test (self test, not professional lab test).

 

Test 1 - Google Joe Friel (TrainingPeaks)

30 minute all out effort;

Press lap function on bike computer after 10 minutes;

Take average HR after the final 20 minute lap.

That will give you your Lactate Threshold Heart Rate, which is the point at which lactic acid is produced (and the bodies way of slowing you down).

 

Test 2 - Google Chris Carmichael (CTS)

8 mins all out effort

10 mins slow spinning (recover)

8 mins all out effort

Average HR for the second all out effort will be your LTHR.

 

Both tests are good and both produce similar results. The person behind the test have their own reason(s) why they prefer each one.

 

In both cases, Lactate Threshold will increase with training, whereas max heart rate is mostly genetic (and mostly decreases with age).

[wessie12]

I am 37 and push my limit to 194bpm . One of my riding buddies at the same age struggle to get 175 and then he is hitting the same watts as me.So it not the same for everybody. I do however train at different hr zones depending on the day/program. Some days zone 2 , intervals in zone 4 and 5 and so on. It all depends on your goal. 

[Bbbbbbbb]

38 and hr goes to 195. But only if im tired and push hard. But going to 188 is normal when i work hard.

 

Been to a cardiologist who did all hist tests and scans. He said im fine.

[RobertWhitehead]

https://www.youtube.com/watch?v=vluJECwQOMk&t=166s&ab_channel=GlobalCyclingNetwork - this is quite a handy video explaining the different zones