what speed must i cycle in order to hit anaerobic and maximum heart rate?

[metanoia]

and how long must I sustain that speed for as an average for cardiac optimization?

 

[syed putra]

Just relax and cycle at your own speed. It's not a race.

 

[Leongsam]

and how long must I sustain that speed for as an average for cardiac optimization?

You're a moron.

 

[Scrooball (clone)]

When you feel your knees are hurting and you tore a ligament. That’s when you know.

 

[glockman]

and how long must I sustain that speed for as an average for cardiac optimization?

since when you started cycling?