Track Your Intensity for Maximum Gains (and Fun!)

By Lars Hundley

Ever wonder if you’re pushing too hard or not hard enough on your rides? Or maybe you’re curious about how your fitness is progressing over time. Well, there’s a simple solution that can help you dial in your training, track your progress, and even add a new level of fun to your rides: using a heart rate monitor or power meter.

Now, I know what you’re thinking. “Aren’t those things expensive and meant for racers and pros?” While it’s true that heart rate monitors and power meters are pretty much standard equipment for serious racers, they’re not just for the pros anymore. They’ve become much more affordable in recent years and are increasingly popular among recreational cyclists too. Maybe you’ve noticed the detailed Strava stats on rides that your cycling buddies post, or you’ve heard them tell you about their wattage. (I’m sure many of our regular readers have been using heart rate monitors for years, but power meters are not yet as common.)

If you’ve ever had fun just looking at your basic bike computer data like distance and average speed after a ride, just wait until you can see all these new stats!

Why should recreational cyclists care?

Even if you’re not training to race, these tools can still offer valuable insights and add a new dimension to your riding experience. Here are a few reasons why you might want to consider one:

• Track Your Fitness: See how your fitness changes over time. Are you getting stronger and faster? Are you recovering more quickly between rides?
  
• Quantify Your Efforts: See exactly how hard you’re working on each ride. Compare your efforts on different days and see how external factors like wind or heat affect your performance.
  
• Set Goals and Stay Motivated: Use your data to set realistic goals and track your progress towards them. Seeing your improvement can be a powerful motivator to keep pushing yourself.
  
• Add a Competitive Element: Compare your stats with friends or other riders in online communities. Friendly competition can be a fun way to stay motivated and push yourself harder.

Which should you choose?

If you’re willing to invest in both, they work exceptionally well together. A heart rate monitor will show how your body responds to a given power output, while a power meter shows exactly how much work you’re doing. For example, a power meter can tell you that you’re producing 200 watts, but your heart rate monitor will show how hard your body is working to maintain that effort, depending on factors like fatigue, hydration, or even stress.

If you only want to choose one, a heart rate monitor is probably the way to go. They are more affordable, easier to use, and can be used on any bike without the need for installation. Plus, heart rate is a good indicator of overall exertion and can help you identify your different training zones.

However, it’s definitely possible to train effectively with only a power meter if that’s your preference. Just keep in mind that power meters don’t take into account factors like fatigue and stress, so it’s important to pay attention to how your body feels and adjust your training accordingly.

So, what exactly do these gadgets do?

• Heart Rate Monitors: These devices track your heart rate in real-time, giving you valuable insight into how hard your body is working. By knowing your heart rate zones, you can train at the appropriate intensity for your goals, whether it’s building endurance, increasing speed, or improving your overall fitness. Common brands include Garmin, Polar, and Wahoo.
  
• Power Meters: These devices measure the power you produce on the bike in watts. This information is even more precise than heart rate data, as it directly reflects the amount of work you’re doing. Power meters allow you to track your progress over time, set specific training targets, and even pace yourself during races. Common brands include Garmin, Wahoo, and SRM. My SRAM cranks have a power meter built in, but you can even buy pedals that measure power if you don’t want to upgrade your cranks.

Whether you opt for a heart rate monitor, a power meter, or both, the key is to use the device consistently and pay attention to the data it provides. Don’t be afraid to experiment with different training intensities and see how your body responds. By tracking your heart rate or power output, you’ll gain a deeper understanding of your fitness level and be able to tailor your training plan to achieve your goals. Or, you could just have fun looking at all your numbers after a ride, as you’d do with stats from your bike computer like average speed and distance. You might be surprised at how much it can improve your performance, knowledge, and enjoyment of cycling.