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Maximal Heart Rate

Maximal Heart Rate. Determining Maximal Heart Rate Maximal heart is a key element in planning the intensity of training. A ramp test that leads to high intensity exercise of about 3 - 4 minutes will get the athlete's MHR.

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Maximal Heart Rate

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  1. Maximal Heart Rate • Determining Maximal Heart Rate • Maximal heart is a key element in planning the intensity of training. • A ramp test that leads to high intensity exercise of about 3 - 4 minutes will get the athlete's MHR. • A 2-minute period is too short because muscular exhaustion occurs before the maximum heart rate is reached. • Prolonged periods above 10 -12 minutes involve a work load to low to reach MHR, even though exhaustion has occurred in the athlete.

  2. Pre MHR Requirements • Ensure the athlete is in rested condition, • 1 day of active recovery for well-trained athletes, • In fatigued or less trained athletes, more than 1 day of active recovery may be necessary. • Abstain from eating large meals or caffeine at least 3 hours before the test.

  3. Maximal Heart Rate • The MHR Test can be easily and carried out using the following equipment and procedure. • Equipment; • 1.      Bicycle Ergometer or Indoor Trainer • 2.      Heart Rate Monitor • 3.      Bicycle fitted with cadence metre. • 4.      Warm Up

  4. Maximal Heart Rate • Have the rider warm up for 30 minutes in a small gear say, in 39 x 17 with a steady cadence of 90 - 92 rpm. • Have the rider maintain this steady state heart rate (approximately 130 - 140 BPM) during this time.

  5. Maximal Heart Rate • Then engage 53 x 23, maintain cadence at 90 - 92 rpm. • Each minute increase gear ratio and maintain cadence until rider can no longer maintain the cadence of 90 - 92 rpm. • The assessment ends when the rider is no longer able to maintain this cadence. Record the highest heart rate achieved.

  6. Maximal Heart Rate • Calculate the Heart Rate Target Zones. Zone % of MHR • REC < 70% • E-1 70 - 76% • E-2 a 77 - 82% • E-2 b 82 - 87% • E-3 88 - 90% • E-4 VO2max 90 - 92%

  7. Maximal Heart Rate • Calculate the Heart Rate Target Zones. • REC = < 70% of MHR • E-1 (188 x 0.70 - 0.76) = 131 - 143 • E-2 a (188 x 0.77 - 0.82) = 144 - 153 • E-2 b (188 x 0.82 - 0.87) = 154 - 164 • E-3 (188 x 0.88 - 0.90) = 165 - 170 • E-4 (188 x 0.90 - 0.92) = 170 - 173

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