Heart Rate Training Zones Calculator

The following heart rate calculator will calculate your training zones based on your maximum HR.

Enter your maximum heart rate (MHR) 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.

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: VO2Max

90-100% of the MHR

VO2Max 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.

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 to improve your body’s ability to use oxygen, which can help to 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 to promote adaptations in your muscles, such as increased capillarization and improved mitochondrial density, which will help to 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

How often should I be training in different heart rate zones?

It depends on your goals and current fitness level. A well-rounded training program will typically include a mix of different zones, with most training time spent in Zone 2, and less time in the higher zones.
It’s also important to incorporate recovery days, strength training, and rest in your training program. I recommend studying more references or hiring a cycling coach for more info.

How does this calculator work?

This calculator determines HR zones based on your maximum heart rate percentage. The most common zones are:
Zone 1: 50-60% of MHR (recovery)
Zone 2: 60-70% of MHR (endurance)
Zone 3: 70-80% of MHR (tempo)
Zone 4: 80-90% of MHR (lactate threshold)
Zone 5: 90-100% of MHR (anaerobic)
However, some resources differentiate more zones (6, 7, and even more). The 5 zones described above is the most basic one.

What kind of equipment do I need for heart rate training?

A heart rate monitor is a must for HR training. This can be a chest strap or wrist-based monitor.
However, the best approach is to combine HR and power data from a power meter.
To learn more, read my other article comparing HR training and power meters.

EXPLORE MORE CYCLING TOOLS

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