The Heart Rate Monitor Workbook for Indoor Cyclists

"Although the book title refers to indoor cycling, this is really about the type of bike that you use in a spin class, that is unless you are happy to stand up whilst using a road bike on a turbo trainer. The book is suitable for an individual or a class trainer. There are fifty workouts split into: eight for improving your health, fifeteen for improving fitness, and twenty seven for high performance, with the fitness and performance sections working around the anaerobic threshold. Each workout has a graphical illustration of the percentage heart rates and a text description on one page, and a tabular layout on the facing page where you can write your own heart rate. The book is in A4 format, and the tabular section can be photostated and covered in cling film or plastic to protect it from sweat in the gym. Ideally the spin bike needs to have a water bottle rack on the handlebars to support the workout sheet.

There is a glossary of terms but you really need to have attended some spin classes, and have a reasonable aerobic base level and core stability before tackling many of the workouts in this book. You will also need to be conversant with the basic functions of your heart monitor.

Provided that you are reasonably fit, the formula given for establishing the theoretical maximum heart rate (MHR) is more useful that the usual 220 or 226 minus your age. The workouts use the direct percentage of the MHR. So 70% MHR in the book will be less than 70% MHR calculated using the heart rate reserve. If you use heart rate reserve, that should be borne in mind when a workout states a percentage heart rate and then adds (say 5 beats) per minute to that figure. For me, 70% in the book would be 123 BPM, whereas 70% using heart rate reserve would be 137 BPM. Either way this is not a problem.

This book is good value at £4.30 and on reflection, I could have awarded it five stars. So, if you can't wait for the next spin class, buy this book, jump on a spin bike in the gym, plug in the mp3 player and head for that virtual road! Now where can I find an mp3 of a Spin class trainer shouting; "wake up" and, "why am I the only one working hard?!""
~ Written on 2008-02-04

"Don't be fooled by the title of the book. These workouts can be applied to any work with a heart rate monitor. I work out on the rowing machine and intend to prepare weekly menu's of the workouts in this book, just to keep things interesting.

The descriptions are very clear. You hardly have to read, looking at the graphs is enough. If you are familiar with a heart rate monitor and want put more variety in your workouts, this book if definitely for you!"
~ Written on 2005-01-14