During a normal ride, your heart rate will spike more than a thorn bush. Being able to find your maximum heart rate will help you train specifically for different parts of a ride.

How to find your max

Maximum heart rate can be found with a simple formula, so you don’t need to be Rachel Riley to work it out.

The equation is: MHR = 220 minus your age.

This will provide you with a really useful ballpark figure you can use to improve different aspects of your fitness. Learn about your HR and record ride data by investing in a monitor

>>> Check out the FitBit Blaze

Now use it

Practise intervals at more than 80 per cent of this maximum to boost anaerobic fitness (quick sprinting).

Want to ride for longer? Improve stamina by training at 70-80 per cent of this maximum for 45 minutes.

Fitness is nothing without skills so you might want to check out mbr’s extensive Skills Videos section.