Well the most accurate way to find out your max heart rate is through clinical testing, but the generally accepted guideline is 220 - age (some also vary the calculation a little for women). You want to spend the bulk of your workout between 60% to 85% of your MHR, which you can figure out by multiplying that max heart range value by 0.60, and by 0.85 separately, and staying between those numbers.
But because these are very generic guidelines, you may find that you are more comfortable at higher or lower numbers. Really listening to your body is the most important thing. My brother is a young healthy guy and he's nearly blacked out a couple of times because he thought he had to bring his heart rate way up to get a "good" workout.
I wouldn't worry if someone else has a different average heart rate than you; there are so many explanations why someone might have a different number than yours.
I don't know if you are in a spin class or just using a spin bike on the exercise floor, but if it's the latter and you are dictating your own workout, start to incorporate short intervals at higher intensities. It generally burns more calories, helps your endurance, and keeps things a little more interesting than a steady state for 30 minutes.
~ Started 3/5/11 ~
Goal #1: 5% (-14) - 4/16/11 * Goal #2: 10% (-28.7) - 6/11/11 * Goal #3: 236.8 (-50) - 8/6/11
Goal #4: 211.8 (-75) - 10/29/11 * Goal #5: Onederland! - 12/17/11 * Goal #6: 186.8 (-100) - 4/28/12
Goal #7: 175
Goal #8: 161.8 (-125)
Last edited by Somni; 02-15-2012 at 01:34 PM.