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The Ideal Pace Part three.

© Lynn Seely

WHAT IS THE IDEAL PACE FOR
WALKING, RUNNING AND CYCLING?

This article is reprinted with permission from, and with special thanks to, the author, James Sundquist. This is a three-part series with part one dealing with running, part two with walking and part three with cycling.

Cycling is an excellent way to cross train if you run. Runners, you may benefit from making cycling part of your routine.

AEROBIC CYCLING by James Sundquist.

"Aerobic cycling" is the latest rage in fitness. In reality, it has been around for a long as stationary bikes. In fact, aerobic cycling is performed on a stationary bike — the difference is that the bikes and wind trainers are now more sophisticated and higher-tech than ever! And with respect to cycling, determining your Target Heart Rate for exercise is identical for aerobic cycling as it is for walking and running. In fact, the steps per minute correspond to cycling with the same footfall frequency necessary to achieve a given Target Heart Rate. The only difference is that cycling requires two footfalls to generate one rpm. Example, 120 steps per minute = 60 rpm, or 190 steps per minute = 85 rpm.

We use the same criteria of weight loss goal, percent body fat, blood pressure and the amount of time a person vigorously exercises a week to determine their health and fitness level, and, in turn, make recommendations as to the pace they should pedal, walk, run, ski, and now, even ride on a rider. Pacing begins at about 50 rpm for beginning cardiac rehabilitation and first-time exercisers. 50 rpm is the equivalent 100 steps per minute, or two m.p.h. for a walker. This produces on the average a 50 to 60 percent of Maximum Heart Rate. Very fit people exercise at 80 rpm (160 bpm), which is a THR of about 75 to 80 percent of MHR. Elite cyclists windtrainer at 90 to 95 rpm (180 to 190 bpm) generating a THR of 90 to 95 percent MHR.

CYCLING PACE CHART

LEVEL 1: VERY INACTIVE: 50 rpm (100 beats or steps per minute)

LEVEL 2: LIGHTLY ACTIVE: 60 rpm (120 beats or steps per minute)

LEVEL 3: MODERATELY ACTIVE: 65 rpm (130 beats or steps per minute)

LEVEL 4: ACTIVE: 70 rpm (140 beats or steps per minute)

LEVEL 5: VERY ACTIVE: 75 rpm (150 beats or steps per minute)

LEVEL 6: EXCEPTIONALLY ACTIVE: 80 rpm (160 beats or

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