The following heart rate calculator will calculate your training zones based on your maximum Maximum Heart Rate or Lactate Threshold Heart Rate.
Choose calculation method:
Enter your Heart Rate to calculate your training zones:
Please remember that this calculator provides estimates and should only be used as a general guide.
I recommend you see a professional and undergo supervised testing for more accurate results.
How Do I Determine My Maximum Heart Rate?
You can estimate your maximum heart rate (MHR) by subtracting your age from 220.
220 − YOUR AGE = MAXIMUM HEART RATE
However, it’s important to note that this is just an estimate, and your MHR can vary based on individual factors (genetics, gender, fitness, medical conditions, etc.).
A more accurate way of determining your MHR is through a graded exercise test performed by a medical professional.
You can do the test at home if you have a bike trainer. Load a 20-minute or ramp FTP test. If you go all out, you will likely hit your MHR.
How Do I Determine My Lactate Threshold Heart Rate?
Take a lactate test in a testing center (but they will also set your training zones, so this calculator won’t be necessary). You can also estimate your lactate threshold heart rate (LTHR) by doing a 30-minute time trial. Follow these steps:
- Pace yourself similarly as during the 20-minute FTP test. Go as hard as you can during the 30 minutes.
- Hit the lap button on your bike computer 10 minutes into the test. Make sure you have a heart rate monitor connected to your bike computer.
- Finish the test.
- Check your average heart rate during the last 20 minutes of this effort. That’s your estimated LTHR.
What Is Heart Rate Training?
Heart rate training is a method of monitoring your heart rate during exercise and using that information to guide your training. It involves training at specific heart rate zones to improve cardiovascular fitness, endurance, power output, and other physiological adaptations that can enhance performance.
What Are the Individual Zones?
Here is the explanation of individual training zones.
Zone 1: Active Recovery
50-60% of the MHR
Active recovery refers to low-intensity exercise that promotes recovery after hard training sessions. It helps clear lactic acid and other metabolic by-products from the muscles and promotes blood flow without putting too much stress on the body.
Zone 2: Endurance
60-70% of the MHR
Endurance training refers to cycling sessions focused on improving the body’s ability to sustain moderate to high levels of effort for extended periods. It helps to build cardiovascular fitness and improves the body’s ability to use fat as a fuel source.
Zone 3: Tempo
70-80% of the MHR
Tempo training refers to cycling sessions focused on building the body’s ability to sustain a moderate to high level of effort for a shorter period of time. It helps to improve the body’s ability to clear lactic acid and improve lactate threshold.
Zone 4: Lactate Threshold
80-90% of the MHR
Lactate threshold training refers to cycling sessions focused on improving the body’s ability to sustain a high level of effort before lactic acid accumulates in the muscles. It helps to improve the body’s ability to clear lactic acid and improve endurance at high intensities.
Zone 5: VO2 Max
90-100% of the MHR
VO2 Max training refers to cycling sessions focused on improving the body’s maximum oxygen uptake capacity. It helps improve the body’s ability to perform at high intensities for short periods and is an important component of training for high-intensity endurance sports such as cycling. You can try this VO2 Max calculator to estimate yours.
10 Benefits of Heart Training for Cyclists
- Improved cardiovascular fitness: Training at specific heart rate zones will help to improve the efficiency of your heart, lungs, and blood vessels, resulting in better overall cardiovascular fitness.
- Increased endurance: Training at lower heart rate zones will help improve your endurance and ability to sustain effort for longer periods.
- Increased power output: Training at higher heart rate zones will help to increase your power output and ability to sustain high-intensity efforts.
- Better fat burning: Training at lower heart rate zones will help to burn more fat as a fuel source.
- Better lactate threshold: Training at specific heart rate zones will help improve your lactate threshold, which is the point at which lactic acid begins accumulating in your muscles.
- Better pacing: By monitoring your heart rate during rides, you’ll be able to better pace yourself, which can help to improve your overall performance.
- Improved efficiency: Training at specific heart rate zones will help improve your body’s ability to use oxygen, which can help make you a more efficient cyclist.
- Better recovery: Training at lower heart rate zones will help improve blood flow and oxygen delivery to your muscles, aiding recovery after hard efforts.
- Better adaptation: Training at specific heart rate zones will help promote adaptations in your muscles, such as increased capillarization and improved mitochondrial density, which will help improve your performance.
- Better monitoring of your effort: By monitoring your heart rate during rides, you’ll better understand the effort you’re putting in, which can help you train more effectively and make adjustments as necessary.
Heart Rate Training FAQ
Sources
- “Heart Rate Training” by Roy Benson, Declan Connolly
- “The Cyclist’s Training Bible: The World’s Most Comprehensive Training Guide” by Joe Friel
- “Total Heart Rate Training” by Joe Friel
- “The Heart Rate Monitor Guidebook to Heart Zone Training” by Sally Edwards
- trainingbible.com