How to use a heart rate monitor is not a complicated thing, just keeps you in the correct heart rate range. However, how to train according to heart rate is not that simple.
Before you start your training, find out these numbers
Resting Heart Rate: the number of heartbeats per minute while you’re at rest, the normal resting heart rate for adults over the age of 10 years, including older adults, is between 60 and 100 beats per minute (bpm)
Maximum Heart Rate: You can calculate your maximum heart rate by subtracting your age from 220. When you know your maximum heart rate, you can calculate your heart rate zones and train at the right intensity.
Heart Rate Reserve: this is simply your max HR minus your resting heart rate and reflects how much your heart rate can increase to provide more oxygen to your muscles.
Target Heart Rate: To calculate your target heart rate (THR) zone, multiply your MHR by 64% and 76%. These numbers give you the low and high numbers that your heart rate should stay within the majority of the time while you are exercising at a moderate intensity level
There are many ways to find out your RHR AND MHR, and using a heart rate monitor is the easiest and most accurate way to get the right number.
About the heart rate intervals
After confirming these main data (maximum heart rate, resting heart rate), you can now calculate your heart rate interval. At present, many people tend to divide their heart rate into five sections, and the British Bicycle Coach Association divides it into six sections.
60%-65% maximum heart rate: it is suitable for long-distance low-intensity riding to promote fat burning;
65%-75% maximum heart rate: the basic training interval, it is suitable for medium-intensity riding at a slightly longer distance;
75%-82% maximum heart rate: it is for medium distance, slightly higher intensity riding, promotes aerobic capacity and endurance improvement
82%-89% maximum heart rate: it is for simulating game rhythm and intensity
89%-94% maximum heart rate: it is for itt of 16-40 km, increasing the anaerobic threshold
94%-100% maximum heart rate: it is for high-intensity interval training to increase maximum output power and speed
The ‘fat burning zone‘ is where you are working out at about 70 – 80% of your maximum heart rate, also known as your fat burning heart rate.