Because success|gain in a spinning class is so dependant upon reaching your target heart rate zones, the obvious question becomes “how do I determine my maximum heart rate and my heart rate zones from there so I can get the most out of my spinning class.”
This is the great debate yet a very important step for spinning classes. Obviously, each individual is different. Age may or may not be a factor. Weight may or may not be a factor. Below are the basic methods used to determine heart rate zones and maximum heart rate.
The most basic calculation is taking 220 minus your age to determine your maximum heart rate. Simple math from that point will tell you where your 50% to 100% heart rate zones. Warning – this method give you nothing but a rough estimate. For a spinner who is already fit, the basic formula is 205 minus ½ of your age. Any experience spinner will want a much better way to calculate maximum heart rate.
Noted exercise physiologist Dr. Douglas Seals, an exercise physiologist at the University of Colorado, worked to improve the old formula. He gathered data from thousands of people and entered data from his own tests of several hundred people from teenagers through to elderly.
Seals found that the maximum heart rate of in individual doesn’t rely so much on their current physical condition or if they are male or female. He determined age is the most important factor. His equation is 208 minus (age x 0.7).
Cardiologists are trained to determine maximum heart rate as well. A stress test on a treadmill is probably the most reliable way to determine maximum heart rate. The cost will scare most people away.
Recently, health clubs have begun to offer respiratory and heart rate testing for members involved in spinning classes and aerobic activity requiring elevated heart rates. The tests include closely monitoring heart rate and measuring respiratory output to determine the rate in which oxygen is used at different heart rates. This test is likely the most useful test for spinners. You normally get results in a graph detailing your heart rate zones. Very nice output but the cost is generally $100 to $175. Not cheap, but well worth the expense if you are serious about indoor cycling and hitting your target heart rates.
Which ever method you choose, you will at least get an idea for a starting point. Your body is your final measure. As you get more experienced with your spinning workout, you’ll come to know where your aerobic and anaerobic zones are and you’ll be able to target them specifically. The key is to start somewhere, and build based upon experience.