What should the heart rate reserve (HRR) be during a standing climb?

During a standing climb in indoor cycling, it is typically recommended that participants aim for a higher heart rate reserve (HRR) to effectively challenge themselves and build strength. The goal of a standing climb is to simulate the intensity and effort required in real-life cycling scenarios, such as ascending a hill. As this exercise demands more from the cardiovascular system, targeting around 80% of maximum heart rate (MHR) is often recommended for optimal performance and endurance development.

Exercising at this intensity allows for significant improvements in cardiovascular fitness, muscular endurance, and overall cycling strength. By targeting 80% MHR during a standing climb, riders can push themselves effectively while still being able to maintain a level of form and control. This intensity also helps to maximize calorie burn and improve athletic performance.

Engaging in a standing climb at higher percentages, such as 90% MHR, may lead to faster fatigue and could compromise form, especially for less experienced cyclists. Similarly, lower percentages may not provide the necessary challenge for those looking to improve their strength and endurance levels in this type of exercise. Therefore, aiming for 80% MHR strikes that balance between intensity and sustainability.