How to Determine the Maximum Heart Rate for Cyclists

An athlete's maximum heart rate is the most number of times the heart can contract in one minute. Genetics determines the maximum heart rate, and the number varies for each activity. Because running is a high-impact activity, runners typically have a higher maximum heart rate than cyclists do. Therefore, relying on the same number for both sports increases an athlete's risk of overtraining.



Cyclists have two ways to measure maximum heart rate. The first and least precise method is to subtract an athlete's age from 220. For women, the suggested formula is 226 minus the athlete's age. The second method involves a little more sweat and effort, but is a much more effective way to measure a cyclist's maximum heart rate.

Things You'll Need

  • Bicycle or stationary bicycle
  • Heart rate monitor
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Instructions

    • 1

      Warm up slowly by pedaling easily for five to 10 minutes while wearing a heart rate monitor. You should slowly increase your effort so that breathing is harder by the end of the warm-up.

    • 2

      Increase your intensity gradually over the next 10 minutes until breathing feels difficult. The best way to do this is to pedal up a long hill with a steady grade.

    • 3

      Ramp up your intensity again over the next five minutes until breathing becomes very hard.

    • 4

      Sprint as fast as you can, sitting or standing, for at least a minute, holding this maximum speed and intensity for as long as possible.

    • 5

      Record the maximum heart rate. For reference, a teenager's maximum heart rate usually averages 220. Everyone's maximum varies, but this number generally drops by one beat each year. This drop, however, doesn't always occur in highly trained athletes.