>>1204601Get a cheap heart rate monitor like a Polar watch. Probably you have no cardio. Try to follow the Maffetone 180 formula.
Basically you take the number 180 and subtract your age. In my case at 33 I get 147. But since I have an allergy and it clogs up my nose partially or fully, I subtract another 5. That puts my maximum aerobic heart rate at 142. When I run or bicycle, I use a Polar FT4 heart rate monitor watch(
http://www.polar.com/us-en/products/get_active/fitness_crosstraining/FT4 ). If my heart rate goes over 142, it beeps and I slow my pace. If you need to even get off the bike Having your heart rate too fast puts you into an anaerobic muscle burning workout and doesn't help build your aerobic base and endurance, plus it also beats you up and makes you feel crappy, over-trained, it is unpleasant and most important: it doesn't allow aerobic progress. The goal is to get stronger aerobically at the same heart rate over time.
For more info see:
https://philmaffetone.com/180-formula/ 
