❤️ Cycling Heart Rate Zone Calculator
Input age, resting, and maximum heart rate to build endurance, tempo, and high-intensity training zones.
Measure when you wake up for best accuracy.
Leave blank to use 220 − age estimate.
Training Zones
| Zone | % HRR | Target BPM | Purpose |
|---|---|---|---|
| Zone 1 – Recovery | 55–65% | 127–140 bpm | Easy spins, warm-up, active recovery |
| Zone 2 – Endurance | 65–75% | 140–153 bpm | Aerobic base rides, long steady endurance |
| Zone 3 – Tempo | 75–82% | 153–162 bpm | Sweet spot training, sustained efforts |
| Zone 4 – Threshold | 82–90% | 162–172 bpm | Lactate threshold intervals, time trials |
| Zone 5 – VO₂ Max | 90–96% | 172–180 bpm | High-intensity repeats, race-winning moves |
| Zone 6 – Anaerobic | 96–105% | 180–192 bpm | Sprints, very high-intensity surges |
How to Use This Calculator
Measure resting HR
Count beats per minute when calm, ideally in the morning.
Estimate max HR
Use a lab test, field test, or leave blank for 220 − age.
Enter values
Fill in age, resting, and max heart rate to calculate training zones.
Plan workouts
Assign sessions to appropriate zones (e.g., Zone 2 endurance, Zone 4 threshold).
Formula
Target HR = Resting HR + (Max HR − Resting HR) × Zone %
The Karvonen method uses heart rate reserve (HRR) to tailor zones to your physiology. It correlates well with power-based training for most riders.
Example
Resting HR 55 bpm, max HR 185 bpm → HRR = 130. Zone 2 (65–75%) = 55 + 130 × 0.65 ≈ 140 bpm to 55 + 130 × 0.75 ≈ 152 bpm.
Variables
- Resting HR: Baseline beats per minute
- Max HR: Peak effort heart rate
- Zone %: Training intensity fraction
Integrating Zones with Training
Heart rate complements power data by capturing physiological strain. Combine both metrics for comprehensive training feedback.
Usage Tips
- Zone 2 develops aerobic base—target 60–70% of weekly volume here.
- Limit high-intensity Zone 5–6 work to a few sessions weekly to avoid burnout.
- Monitor decoupling: if HR drifts upward at constant power, endurance needs improvement.
Adapting Over Time
- Re-test resting HR periodically—fitness improvements often lower it.
- Max HR may decrease with age; adjust after maximal efforts or tests.
- Recovery status affects HR; consider HRV tools for readiness insights.
Frequently Asked Questions
Are heart rate zones better than power zones?
Both are useful. Power measures output, heart rate measures internal load. Use both for best results.
Why use heart rate reserve instead of % max HR?
HRR accounts for individual resting HR, leading to more personalized training targets.
What if I have a very high or low resting HR?
Consult a physician. Athletes often have low resting HRs; ensure values are accurate before training hard.
Does dehydration affect heart rate?
Yes, dehydration raises heart rate for a given power—hydrate well during long rides.
How often should I test max HR?
Every few months during a maximal climb or ramp test. Avoid frequent maximal tests to reduce fatigue risk.