Estimating Maximum Heart Rate (MHR) and Maximum Minute Power (MMP)

The only way to determine your cycling maximum heart rate and maximum minute power is by using a properly constructed cycling test.

However such a test requires considerable motivation, physical stress and discomfort and it is inadvisable without medical clearance and supervision, particularly for individuals predisposed to coronary heart disease. We therefore suggest that people consider themselves “average” and use age predicted maximum heart rates despite the inaccuracy of such methods (as much as +/- 20 bpm).

Remember that if you know your running maximum heart rate your cycling max could be 5-10 beats lower.

A number of methods are available (subtract at least 5 beats for cycling):

• MHR = 220 minus your age
• 210 minus (0.65 X age)
• 217 minus (0.85 X age)

See http://www.brianmac.co.uk/maxhr.htm for further suggestions.

As you progress in your training adjust your training zones if you achieve a higher maximum heart rate and, when fit enough arrange to undertake a structured Wattbike cycling test.

To estimate maximum minute power use the average power achieved in a Wattbike 3 minute aerobic test. Exercise caution when undertaking the test for the first time. You can also use the maximum heart rate achieved in this test as your starting point for heart rate calculations (even though this may be inaccurate).

Always err on the side of caution, as you improve you can adjust the heart rate and power training zones.