Understanding Heart Rate Levels

LVW Disclaimer: LVW supplies the following for informational purposes only. To understand heart levels and heart rate monitoring, consult a physician before training.

Level 1.

Heart Rate: Level 1 Training intensity is typically performed by riding at a heart rate of 45 to 50 BPM or more below your measured maximum heart rate. If your MHR is 200, then Level 1 training effects would take place at below 150-155 BPM.

Sensation: At this work intensity the sensation of effort would be very low and concentration is not required to maintain the riding pace. You should be unaware of your rate and depth of breathing and continuous conversation with training companions is possible. For an elite cyclist Level 1 will not be stressful, and could be maintained continuously for several hours.

Purpose: The real value of Level 1 training is as a controlled, active recovery exercise, performed between more stressful workouts, or at times when higher levels of training are undesirable for mental or physical reasons. It is below the level of intensity at which a significant strain is placed on the body functions that limit cycling performance. Only slow, oxygen-using muscle fibers will be working. There is a possibility that muscle sugar stores could actually increase during Level 1 training, provided that there is a high intake of carbohydrate during the ride. Furthermore this low intensity level is ideal for improving basic skills, adjusting riding technique and acclimatizing the body to long periods in the saddle. Level 1 is the basis of most club runs, and a very pleasant activity, but should not be confused with serious race training.

Limiting Factors: The major factors that limit training at this level are energy reserves in the form of blood sugar and fluid loss. Appropriate food and drink should therefore be carried on rides in excess of One to two hours. In an elite endurance cyclist the major fuel source for energy will be fat.

Frequency: This type of cycling is essential for riders returning to training following enforced inactivity due to accident, injury or sickness. Level 1, used as a regular recovery ride, could assist in avoiding chronic fatigue and the destructive effects of over training. However, it will not result in large improvements in performance and cannot be considered as a suitable training intensity, even for long rides.

Level 2.

Heart Rate: Level 2 is the training intensity at which the major biological mechanisms which determine your performance as a cyclist start to become taxed. For most riders this level equates to a heartbeat in the range of 35 to 45 BPM below measured maximum heart rate.

Sensation: Although this intensity is at a relatively comfortable pace, level 2 training requires a marked increase in concentration over Level 1. Without this higher degree of concentration the effort can easily drop back to Level 1. Breathing rate becomes more rhythmic and is noticeably deeper. Conversation is possible, but frequent pauses are necessary to regain breathing pattern.

Purpose: Training at Level 2 results in a number of import physiological changes. These include: the improvement of the supply of oxygen to the working muscles by an increase in the heart's capacity to pump blood; a rise in the total volume of blood; the growth of small blood vessels within the muscles; and the fine tuning of controlled blood flow in the body. The ability of the muscles to use oxygen also improves, through changes in the biochemistry of the muscle fibers, enabling you to work more efficiently, and at higher work intensities, without the onset of fatigue. A further effect is to encourage the body to use fat as a fuel source in preference to the all-important carbohydrate stores.