Claremont Cycle Depot: bicycles & sporting goods

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Heart-rate monitors

Using a heart-rate monitor is a great wear to measure your exercise intensity. Claremont Cycle Depot carries heart-rate monitors by Polar (the originator of the consumer heart-rate monitor) and Sigma Sport. Click on any photo to go to that company's webpage for further information (opens in new window).

Polar FS2

The Polar FS2 has only what you need: precise measurement of your heart rate, one settable zone with an audible alarm, and it records maximum heart rate and average heart rate for your workout. Basic calendar watch features, plus a stopwatch. Comes in black or silver.

Polar FS6

The F6 is the optimal choice for group exercisers like indoor cyclists. Coded transmission prevents crosstalk with other monitors so you'll get a personalized workout, even in a class environment. With four color options, it includes all the features of the F4, plus guidance with OwnZone® to automatically establish your personal target heart rate zones and feedback with OwnCal® to track your calories and % of fat burned.

Polar F11

The F11 is the closest thing to having your own personal trainer. It creates a workout program to tell you how much, how hard and how long to exercise to reach your goals. The “Keeps U Fit” Workout Program guides you to your personal goals. OwnIndex® will determine your fitness level, track your improvements, and provide motivation. The OwnCal feature counts the calories and fat that you burn and the OwnZone® feature will automatically determine each day's target zone.

Polar CS200

The wireless CS200 is a true cycling computer that gives you all your cycling speed and distance information, along with your heart rate data. With the ability to link to your PC, the CS200 is more than just a cycle computer. Easy to reach button design that mounts on your stem or bars. Option to add on cadence. OwnCal™ and OwnZone™ features, maximum and average heart rates, seven recorded exercise files.

Polar S625x

Designed for the ultimate crosstrainer or triathlete, added cycling features let you track performance in all disciplines. Interval and lap timers help guide you through your toughest workouts on the bike, track or pool. With the optional cycling and power sensors, plus altitude and ascent for route profile, the S625x lets you cross train and put the power of information to work for you.

Polar S720i

The S720i is our most popular cycling computer ever… and it just got even better. The S720i combines the highest level of personal performance data, training conditions like altitude and temperature, and cycling functions. Get back from your workout and in seconds, the most in-depth performance analysis is right there on your PC. An optional power sensor is available.

Sigma Sport Fit Watch

The Fit Watch is a 10-function watch plus a seven-function heart-rate monitor rolled into an elegantly designed package. With seven memories, a three-zone alarm, a calorie counter and the “Fit Test”, athletes in every discipline will find a kindred sporting spirit in the Fit Watch. Easy to use and generously priced.

Sigma Sport PC 3

Super simple pulse reading with style and comfort, the Sigma Sport PC 3 gives you just the basics. Stopwatch functions and an accurate heart-rate measurement. This pulse computer is operated by a single button — couldn't be easier. With its clear display and attractive design, the PC 3 is an everyday sports watch.

Using a heart-rate monitor

Using a heart-rate monitor is an excellent way to help you achieve your desired level of cardiovascular fitness. But to get the greatest advantage from this tool, you should use it properly. Most people set up training zones as percentages of their maximum heart rate.

Finding your maximum

A rule of thumb says that your maximum should be 220 less your age. While statistically true over a large population, this equation won't necessarily even be close for any individual who has always been fairly active. There's a better way.

Assuming you're healthy enough for vigorous exercise, get on your bike and warm up thoroughly. Find a hill that will take about five minutes to ride up. Reset your monitor's maximum (if applicable) and attack that kill for all you're worth. When you can't give it any more, put in one last sprint. Your heart rate will be at, or very close to, its maximum for your fitness level. Athletes in other sports can come up with a similar regimen.

The maximum you've just found is only valid, however, at that fitness level and for that sport. Multisport athletes usually find they have a different maximum for each sport. Also, as you conditioning changes, your maximum will change. It will generally go down as you become more fit — your blood volume is greater and your heart doesn't have to beat as fast. Dehydration will temporarily raise your maximum.

Training zones

Having found your maximum, you can set up your zones. The bulk of your workout should be in this zone. Here is a common five-zone system. Further information can easily be found with a web search.

Zone 1, recovery, moderate activity: use this zone for active recovery the day after an intense workout. 50%–60% maximum.
Zone 2, endurance, weight management: the first real exercise zone for athletes. 60%–70% maximum.
Zone 3, tempo, aerobic training: increases aerobic fitness. 70%–80% maximum.
Zone 4, anaerobic threshold: training for competition. 80%–90% maximum.
Zone 5, red zone: very intensive exercise, for competition only. 90%–maximum.

A better training standard?

The problem with basing your zones on your maximum heart rate is not just that it's so variable, but that different physiological processes happen at different percentages of maximum for different people. For cyclists of equal fitness, one person may be able to a long time at over 90% maximum hr, while another might be toast in just a few minutes.

Exercise physiologist and cyclist Andrew Coggan, PhD, has come up with a series of training zones based on maximum sustainable (about an hour) power. While his zones are based on power output, there is a way to translate them to heart rates.

On an indoor trainer or a flat road, warm up thoroughly and reset your hr monitor. Now ride as hard as you can sustain for 20 minutes. Obviously you can't go all out, but no relaxing either. (It may take a couple of tries to get a feel for this.) Your average heart rate for the last 10 minutes or so is the number you want.

The new zones

Using this heart rate, set your zones like this:

Zone 1, recovery: less than 70%. Keep under this number on your “recovery” days.
Zone 2, endurance: 70%–85%. For you long days, weight loss or general fitness.
Zone 3, tempo: 85%һ95%. The average pace of a road race.
Zone 4, lactate threshold: 95%–105%. Time-trial pace or breakaways in road races, possibly the pace in a mountain-bike race.
Zone 5, super threshold: above 105%. Short intervals, chases and sprints