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

The only way to properly determine your maximum heart rate and maximum minute power is to conduct a structured ramp test. 

These tests, however, cause physical stress and can be uncomfortable. We advise that you don’t undertake these tests without medical clearance and as such, you might be looking for an alternative way to calculate your maximum heart rate and maximum minute power. 

How to calculate your maximum heart rate

There are a number of methods available to calculate maximum heart rate, but remember your cycling heart rate could be 5 beats lower than your running maximum heart rate. 

The formula we use: 

MHR = 215 (bpm) - your age

Example

MHR = 215 (bpm) - 46 = 169 

How to calculate your maximum minute power

The three minute test is designed to replicate the stresses of the final minute of a ramp test and therefore is a good way to estimate your maximum minute power. 

After undertaking a three minute test on the Wattbike, the performance monitor extrapolates your data to provide an estimated maximum minute power. 

How to use your MHR and MMP

Once you know your MHR and MMP you can use these figures to set structured training zones.

Read more about training zones and calculate yours here.


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Technique Session 1

Session Warm Up 20 mins
5 x 4’ intervals 1 minute rest between intervals
1 Workout Interval 1 80rpm (85, 90)
Interval 2 85 rpm (90, 95)
Interval 3 90rpm (95, 100)
Interval 4 95rpm (100, 105)
Interval 5 100rpm (105, 110)
Cool Down 20 mins @ recovery Zone
×

Technique Session 2

Session Warm Up 20 mins
4 x 5’ intervals 1 minute rest between intervals
2 Workout Interval 1 80rpm (85, 90)
Interval 2 85 rpm (90, 95)
Interval 3 90rpm (95, 100)
Interval 4 95rpm (100, 105)
Cool Down 20 mins @ recovery Zone
×

Technique Session 3

Session Warm Up 20 mins
3 x 6’ intervals 1 minute rest between intervals
3 Workout Interval 1 80 rpm (85, 90)
Interval 2 85 rpm (90, 95)
Interval 3 90 rpm (95, 100)
Cool Down 20 mins @ recovery Zone
×

Technique Session 4

Session Warm Up 20 mins
5 x 4’ intervals 1 minute rest between intervals
4 Workout Interval 1 80 rpm (85, 90)
Interval 2 85 rpm (90, 95)
Interval 3 90 rpm (95, 100)
Interval 4 95 rpm (100, 105)
Interval 5 100 rpm (105, 110)
Cool Down 20 mins @ recovery Zone
×

Technique Session 5

Session Warm Up 20 mins
4 x 5’ intervals 1 minute rest between intervals
5 Workout Interval 1 80 rpm (85, 90)
Interval 2 85 rpm (90, 95)
Interval 3 90 rpm (95, 100)
Interval 4 95 rpm (100, 105)
Cool Down 20 mins @ recovery Zone
×

Technique Session 6

Session Warm Up 20 mins
3 x 6’ intervals 1 minute rest between intervals
6 Workout Interval 1 80 rpm (85, 90)
Interval 2 85 rpm (90, 95)
Interval 3 90 rpm (95, 100)
Cool Down 20 mins @ recovery Zone
×

Technique Session 7

Session Warm Up 20 mins
3 x 7’ intervals 1 minute rest between intervals
7 Workout Interval 1 80 rpm (85, 90)
Interval 2 85 rpm (90, 95)
Interval 3 90 rpm (95, 100)
Cool Down 20 mins @ recovery Zone
×

Technique Session 8

Session Warm Up 20 mins
4 x 5’ intervals 1 minute rest between intervals
8 Workout Interval 1 80 rpm (85, 90)
Interval 2 85 rpm (90, 95)
Interval 3 90 rpm (95, 100)
Interval 4 95 rpm (100, 105)
Cool Down 20 mins @ recovery Zone
×

Technique Session 9

Session Warm Up 20 mins
3 x 6’ intervals 1 minute rest between intervals
9 Workout Interval 1 80 rpm (85, 90)
Interval 2 85 rpm (90, 95)
Interval 3 90 rpm (95, 100)
Cool Down 20 mins @ recovery Zone
×

Technique Session 10

Session Warm Up 20 mins
3 x 7’ intervals 1 minute rest between intervals
10 Workout Interval 1 80 rpm (85, 90)
Interval 2 85 rpm (90, 95)
Interval 3 90 rpm (95, 100)
Cool Down 20 mins @ recovery Zone
×

Technique Session 11

Session Warm Up 20 mins
2 x 10’ intervals 2 minute rest between intervals
11 Workout Interval 1 80 rpm (85, 90)
Interval 2 85 rpm (90, 95)
Interval 3 90 rpm (95, 100)
Cool Down 20 mins @ recovery Zone
×

Technique Session 12

Session Warm Up 20 mins
3 x 6’ intervals 1 minute rest between intervals
12 Workout Interval 1 80 rpm (85, 90)
Interval 2 85 rpm (90, 95)
Interval 3 90 rpm (95, 100)
Cool Down 20 mins @ recovery Zone
×