Road HRM Testing

Well, the spring races are done and with my wife’s upcoming recital, and work overload, I’ve been completely swamped with things to do. I haven’t been on the bike in 10 days, which hasn’t happened since January.

Obviously that isn’t for lack of want, just lack of time! As usual!

With the break, I decided to go out for a max HR test today. I used the Time Crunched Training Plan’s CTS Field Test, which is basically a warm up followed by 2 8 minute all out efforts.

As I was rolling out, I could tell that I hadn’t been on the bike in over a week. While legs were fresh, things felt a little rusty and the warm up allowed me to loosen everything up.

The one down side to doing the Field Test here by the house is that Bee Caves is hilly. Well, gradually hilly, but not all flat as would be ideal. I had picked out a section of the road where I could do most of my 8 minutes with as little steeper descents and inclines.

It was a little hard getting into the groove. Again, just felt sluggish from being off the bike. Anyway, my road segment worked out pretty well, although the final 30 seconds or so of the effort are on a pretty good incline. Good thing that I planned to really push as hard as possible during the final 30 seconds anyway!

The only fail of the test was that when I hit the Lap button on my Garmin, it put in a location marker to auto-lap the next time I was there. On my 2nd attempt, I was riding faster than the first and so my auto-lap lapped me at 7:45 instead of 8:00. Oh well!

Here’s the breakdown:

Race Day Recap:
Weigh In: 158 lbs
Test Time: 11AM
Nutrition: Oatmeal & coffee, 1 honey stinger 15 mins before ride, 1/2 water bottle during ride
Temp: 80 degrees
Humidity: 75% (!)
Wind: SSW 4mph (negligible)
Dress: Bibs and short sleeve jersey
Last ride: 9 days prior
CTL: 45.4
TSB: 24.8 (rising)

Time Dist Avg Spd Avg HR Max HR
8:00 2.74 20.5 171 176 98
7:45 2.74 21.2 170 174 98

Given that info, my target HR zones going forward based on 171 AVG HR:

Workout Name % of CTS HR HR Intensity Range (BPM)
Endurance Miles 50-91 86-156
Tempo 88-90 150-154
Steady State 92-94 157-161
Climbing Repeat 95-97 162-166
Power Interval 100+ 171-max

E2 Multisports Zones

Zone % of LTHR HR Intensity Range (BPM)
Zone 1 65-78 111-133
Zone 2 78-89 133-152
Zone 3 89-93 152-159
Zone 4 93-99 159-170
Zone 5 100+ 171-max

About TC

Long time mountain biker, recent mountain bike racer. Borderline unhealthy obsession with mountain biking, constantly drawn to hit the dirt and share my experiences.

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