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-170 - 76% E-2 a 77 - 82% E-2 b 82 - 87% E-3 88 - 90% E-4 VO 2 max 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