RPM cycling and the next challenge

[jeeves19]

Hey. The recommended RPM for the cycling is between 80-90. But it's meant to be FORCED. What happens when/if you find this too little of a challenge? Are you expected to move it up to 95 etc?

I'm also interested in frequency of exercise. Some go for it every day but others reckon every other day. Do we have any scientific evidence on this that goes beyond personal experience?

Thanks. Hope you all have a good week.

[rebtar]

I have the same questions, jeeves19 -- What to do as my physical condition improves and so the level of intensity drops? Do I need to keep pushing my edge? I exercise daily -- three times gym (cycle and weights), twice Rock Steady Boxing and twice hiking. I haven't seen anything scientific to answer these questions but maybe someone has an educated guess?

[jeffreyn]

The pioneering work of Jay Alberts and Angela Ridgel resulted in a "formula" for high-cadence cycling for PwPs. This formula states that cadence should be between 80 and 90 RPM and heart rate between 60% and 80% of HRmax. HRmax is simply estimated as 220 minus your age. For example, if you are 60 years old, your HRmax is 160 BPM (beats per minute).

If you are using a stationary bike, varying the resistance setting should enable you to keep within the limits specified by the formula.

Regarding the question of how often, the formula specifies three sessions per week of 40mins duration each session.