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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)
  1. 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.
  2. 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

  • Work pulse calmly up to 20 beats below LT
  • RPM 80-100

31

2 min

  • Keep pulse 20 beats below LT
  • RPM 80-100

33

1 min

  • Roll the bike without resistance

35

2 min

  • Work pulse calmly up to 10-15 beats below LT
  • RPM 80-100

37

2 min

  • Keep pulse 10-15 beats below LT
  • RPM 80-100

39

2 min

  • Roll the bike without resistance

41

2 min

  • Work pulse calmly up to 10-15 beats below LT
  • RPM 80-100

43

2 min

  • Keep pulse 10-15 beats below LT
  • RPM 80-100

45

2 min

  • Keep pulse 10-15 beats below LT
  • RPM 70

47

2 min

  • Work pulse up towards LT
  • RPM 80

49

2 min

  • Max pulse
  • RPM 80-100

59

10-15 min

  • Roll off without resistance

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