Calculate your heart rate training zones. Choose from multiple calculation methods based on Maximum Heart Rate or Lactate Threshold Heart Rate (LTHR) to get your 5-Zone or 7-Zone training model.
Zone | Heart Rate (bpm) |
---|---|
Active Recovery
| – |
Aerobic Endurance
| – |
Tempo
| – |
Lactate Threshold
| – |
VO2 Max
|
“Easy spinning” or “light pedal pressure”, i.e., very low level exercise, too low in and of itself to induce significant physiological adaptations. Minimal sensation of leg effort/fatigue. Requires no concentration to maintain pace, and continuous conversation possible. Typically used for active recovery after strenuous training days (or races), between interval efforts, or for socializing.
“All day” pace, or classic long slow distance (LSD) training. Sensation of leg effort/fatigue generally low, but may rise periodically to higher levels (e.g., when climbing). Concentration generally required to maintain effort only at highest end of range and/or during longer training sessions. Breathing is more regular than at level 1, but continuous conversation still possible. Frequent (daily) training sessions of moderate duration (e.g., 2 h) at level 2 possible (provided dietary carbohydrate intake is adequate), but complete recovery from very long workouts may take more than 24 hs.
Typical intensity of fartlek workout, ‘spirited’ group ride, or briskly moving paceline. More frequent/greater sensation of leg effort/fatigue than at level 2. Requires concentration to maintain alone, especially at upper end of range, to prevent effort from falling back to level 2. Breathing deeper and more rhythmic than level 2, such that any conversation must be somewhat halting, but not as difficult as at level 4. Recovery from level 3 training sessions more difficult than after level 2 workouts, but consecutive days of level 3 training still possible if duration is not excessive and dietary carbohydrate intake is adequate.
Just below to just above TT effort, taking into account duration, current fitness, environmental conditions, etc. Essentially continuous sensation of moderate or even greater leg effort/fatigue. Continuous conversation difficult at best, due to depth/frequency of breathing. Effort sufficiently high that sustained exercise at this level is mentally very taxing – therefore typically performed in training as multiple ‘repeats’, ‘modules’, or ‘blocks’ of 10-30 min duration. Consecutive days of training at level 4 possible, but such workouts generally only performed when sufficiently rested/recovered from prior training so as to be able to maintain intensity.
Typical intensity of longer (3-8 min) intervals intended to increase VO2max. Strong to severe sensations of leg effort/fatigue, such that completion of more than 30-40 min total training time is difficult at best. Conversation not possible due to often ‘ragged’ breathing. Should generally be attempted only when adequately recovered from prior training – consecutive days of level 5 work not necessarily desirable even if possible. Note: At this level, the average heart rate may not be due to slowness of heart rate response and/or ceiling imposed by maximum heart rate)
Our Heart Rate Zones Calculator is a powerful tool designed to help cyclists optimize their training by determining personalized heart rate zones. Here's how it works:
Heart rate zones are ranges of heart rates that correspond to different training intensities. They're crucial for cycling because they help you:
There are several ways to estimate your MHR:
Remember, these are estimates. Your actual MHR may vary.
LTHR is the heart rate at which lactate begins to accumulate in your blood faster than it can be removed. It's a more accurate way to determine training zones than MHR. To find your LTHR:
5-zone heart rate training is simpler and often sufficient for most cyclists. It includes:
7-zone training provides more granularity, particularly useful for advanced cyclists or those following a structured training plan. It typically adds:
Each zone serves a specific purpose:
Incorporate these zones into your training plan based on your goals and current fitness level.
Sweetspot training typically falls between high Zone 3 and low Zone 4. It's an efficient way to improve your threshold power without accumulating as much fatigue as higher-intensity intervals.
Recalculate your zones every 4-6 weeks or when you notice significant changes in your fitness. Regular recalculation ensures your training remains optimized as you progress.
Yes! By training in the appropriate zones, you can ensure you're not consistently pushing too hard, which can lead to overtraining. Pay attention to how much time you spend in each zone and follow a well-structured training plan.
Absolutely! Whether you're new to cycling or a seasoned pro, understanding and training with heart rate zones can significantly improve your performance. Beginners can focus on building a strong aerobic base in Zones 1-3, while advanced cyclists can use all zones to fine-tune their training.
Remember, while this calculator is a valuable tool, it's always best to combine it with perceived effort and, if possible, power data for the most comprehensive approach to your cycling training.