Obviously, this requires knowledge
of your own maximum heart rate (MHR) and, ideally, your optimum
heart rate (OHR). Your optimum heart rate is the one you can just
maintain at racing pace without going into oxygen debt (commonly
known as your threshold).
There is a general rule of thumb, which states
that the maximum heart rate can be estimated by deducting your
age from 220 (230 for a woman). This can, however, be quite misleading.
It is far better to test and measure your MHR and OHR exactly.
The training sessions can then be planned at exactly the right
this link for two methods of testing for maximum heart rate (MHR)
using a Heart Rate Monitor and turbo trainer.
this link for a method of testing your optimum heart rate (OHR),
again using a Heart Rate Monitor and turbo trainer.
you have undertaken the tests be sure to create you
Heart Rate Training Table.
test should be attempted unless you are fit, feeling well, fully
rested, and in the right frame of mind (eager to work to your
maximum). You should not have done anything strenuous for two
days before the test and eaten nothing for at least two hours
before the test.