CYBER MONDAY SALE - 30% OFF + FREE SHIPPING SITEWIDE
FREE SHIPPING ON ALL ORDERS
JOIN BRL SPORTS IN CELEBRATING OUR OLYMPIAN - HAMA TAIEB!

Heart Rate vs. Perceived Exertion in Cyclists

by Sally Ladd March 12, 2018 2 min read

cyclist checking heart rate

In cycling there are several ways to gauge how hard you're working. The most common method is heart rate monitoring. A less common but just as effective method is perceived exertion. Power monitoring is a third method, but most cyclists do not have access to the sophisticated equipment required for this type of evaluation.

What many cyclists don’t know is that heart rate isn’t as accurate a gauge as they may think. Perceived exertion, in many instances, can actually prove to be more accurate.

Heart Rate Monitoring

Heart rate monitoring tells you how fast your heart is pumping. However, this gauge is relative based on fitness level. For example, if you have a sedentary person pedal at a decent clip for five minutes, their heart rate will rise dramatically — even though they may not be working that hard. On the other hand, the heart rate for a very fit athlete pedalling at 120 RPMs for five minutes at with decent resistance will increase only slightly.

Perceived Exertion

To overcome this discrepancy many elite cyclists prefer to use perceived exertion in conjunction with heart rate. A common way to judge perceived exertion is by assigning the following numbers to your workout:

1 Very light
2 Light
3 Moderate
4 Hard
5 Very hard
6 Maximal

Each time you work out, assign the session a number coinciding with an exertion level.  For example, when you write up your weekly training schedule, instead of putting just 1 hour Tuesday, 5 hours Wednesday etc., you can put 1 hour Tuesday at level 4, 5 hours Wednesday at level 3. This method is a lot easier than monitoring heart rate but just as effective in training. 

It takes a few weeks of various exercises to get the feel of each level, but once you get a general idea the chart will become an invaluable training tool.

Take the next step in your training regimen: Try any BRL Sports supplement risk-free! If our natural nutritional products aren’t the best you’ve ever used, simply return your purchase for a 100% refund — no questions asked!



Also in Inspiration & Perspiration

Completing an FTP Test Will Improve Your Training
Completing an FTP Test Will Improve Your Training

by Thomas Wrona November 20, 2024 4 min read

FTP (Functional Threshold Power) tests, while challenging, are crucial for cyclists aiming to improve performance. FTP represents the maximum power you can sustain for an hour and helps define personalized training zones, allowing for more effective and targeted workouts. Conducting regular tests, such as 20-minute or ramp tests, helps monitor progress, optimize pacing strategies, and prevent overtraining, ultimately leading to improved strength, speed, and endurance on the bike.
Read More
An Air Quality Guide for Endurance Athletes
An Air Quality Guide for Endurance Athletes

by Thomas Wrona November 20, 2024 4 min read

Poor air quality poses serious health risks, especially for endurance athletes. Find out how to measure and monitor Air Quality Index (AQI).
Read More
Why is everyone talking about Zone 2?
Why is everyone talking about Zone 2?

by Future Tilt July 23, 2024 5 min read

Read More

Get the Inside Scoop