Then find your target heart rate zones for each of the intervals above.Ĥ. There's still a debate about what's the best equation for measuring peak heart rate in women, but the Mayo Clinic and American Heart Association both note that most basic method is to subtract your age from 220. Here's the routine:ġ minute: Cycle at 76-85 percent of your MHR 2 minutes: Recover by cycling at 60 percent of your MHR Repeat 6x You should be able to reach your max heart rate (MHR) either way.

The exact resistance and speed necessary to get your heart rate high will vary depending on the person, explains Kalley, but he suggests either choosing very heavy resistance at a moderate pace, or more moderate-to-high resistance at a quicker pace.

According to Kalley, the right three-day mix for beginners is two days of steady-state training (cycle at 60-70 percent of your max heart rate for 45-90 minutes) plus the routine below (don’t forget to include a warm-up and cool-down).

For this workout, you'll need a heart rate monitor.

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