Heart Rate Zones Calculator Cycling

Cycling Heart Rate Zones Calculator

Using Resting HR provides more accurate zones tailored to your fitness level.

Your Personalized Cycling Zones

Zone	Target HR Range	Description

function calculateCyclingZones() { var age = parseInt(document.getElementById('cyclingAge').value); var maxHR = parseInt(document.getElementById('cyclingMaxHR').value); var restHR = parseInt(document.getElementById('cyclingRestHR').value); var resultDiv = document.getElementById('cyclingResults'); var tableBody = document.getElementById('zoneTableBody'); var methodText = document.getElementById('methodUsed'); if (!age && !maxHR) { alert('Please enter at least your Age or your known Max Heart Rate.'); return; } // Estimate Max HR if not provided (Fox formula) var finalMaxHR = maxHR ? maxHR : (220 – age); var zones = []; var usingKarvonen = (restHR > 0); if (usingKarvonen) { methodText.innerHTML = "Calculated using the Karvonen Formula (Heart Rate Reserve: " + (finalMaxHR – restHR) + " BPM)."; var hrr = finalMaxHR – restHR; zones = [ { name: 'Zone 1: Active Recovery', min: Math.round((hrr * 0.50) + restHR), max: Math.round((hrr * 0.60) + restHR), desc: 'Easy spinning, conversation pace.' }, { name: 'Zone 2: Endurance', min: Math.round((hrr * 0.60) + restHR), max: Math.round((hrr * 0.70) + restHR), desc: 'Base training, "all day" pace.' }, { name: 'Zone 3: Tempo', min: Math.round((hrr * 0.70) + restHR), max: Math.round((hrr * 0.80) + restHR), desc: 'Rhythmic, sustained aerobic effort.' }, { name: 'Zone 4: Threshold', min: Math.round((hrr * 0.80) + restHR), max: Math.round((hrr * 0.90) + restHR), desc: 'Lactate threshold, intense burning.' }, { name: 'Zone 5: VO2 Max', min: Math.round((hrr * 0.90) + restHR), max: finalMaxHR, desc: 'All-out sprints and short climbs.' } ]; } else { methodText.innerHTML = "Calculated based on Percentage of Max HR (" + finalMaxHR + " BPM)."; zones = [ { name: 'Zone 1: Active Recovery', min: Math.round(finalMaxHR * 0.50), max: Math.round(finalMaxHR * 0.60), desc: 'Very light intensity.' }, { name: 'Zone 2: Endurance', min: Math.round(finalMaxHR * 0.60), max: Math.round(finalMaxHR * 0.70), desc: 'Aerobic base and fat burning.' }, { name: 'Zone 3: Tempo', min: Math.round(finalMaxHR * 0.70), max: Math.round(finalMaxHR * 0.80), desc: 'Moderate aerobic intensity.' }, { name: 'Zone 4: Threshold', min: Math.round(finalMaxHR * 0.80), max: Math.round(finalMaxHR * 0.90), desc: 'Hard effort, heavy breathing.' }, { name: 'Zone 5: VO2 Max', min: Math.round(finalMaxHR * 0.90), max: finalMaxHR, desc: 'Maximum exertion.' } ]; } var html = "; var colors = ['#e8f5e9', '#fff3e0', '#fff9c4', '#ffebee', '#f3e5f5']; for (var i = 0; i < zones.length; i++) { html += '' + '' + zones[i].name + '' + '' + zones[i].min + ' – ' + zones[i].max + ' BPM' + '' + zones[i].desc + '' + ''; } tableBody.innerHTML = html; resultDiv.style.display = 'block'; }

How to Use Heart Rate Zones for Better Cycling Performance

Heart rate training is a cornerstone of cycling science. By monitoring your heart rate, you can ensure that every mile you ride serves a specific purpose, whether it's building endurance, increasing your speed, or recovering from a hard effort.

The 5 Cycling Heart Rate Zones Explained

• Zone 1 (50-60%): Recovery. This is for very light spins. It increases blood flow to muscles to aid recovery without adding fatigue.
• Zone 2 (60-70%): Endurance. The "bread and butter" of cycling training. Riding in Zone 2 builds your mitochondrial density and allows you to ride longer and more efficiently.
• Zone 3 (70-80%): Tempo. A moderate intensity where conversation becomes difficult. It improves aerobic power but requires more recovery than Zone 2.
• Zone 4 (80-90%): Lactate Threshold. This is the intensity you might hold during a 40-kilometer time trial. It improves your body's ability to clear lactic acid.
• Zone 5 (90-100%): VO2 Max. Short, explosive bursts. This zone is used for sprinting, steep climbs, and high-intensity interval training (HIIT).

Maximum HR vs. Karvonen Method

The standard calculation uses a percentage of your Maximum Heart Rate (MHR). While simple, it doesn't account for your cardiovascular fitness. The Karvonen Method incorporates your Resting Heart Rate (RHR) to calculate Heart Rate Reserve (HRR). This provides a more personalized range, as a lower resting heart rate (typical of fit cyclists) shifts the training zones to be more accurate to your physiological limits.

Practical Training Example

Imagine a 40-year-old cyclist with a resting heart rate of 60 BPM. Using the Karvonen method:

• Estimated Max HR: 180 BPM
• Zone 2 Target: 132 – 144 BPM
• Training Goal: Stay within this range for a 3-hour weekend "Base Ride" to maximize fat oxidation and aerobic base building.

Note: While calculators provide a great starting point, the most accurate way to find your zones is through a field test (like a 20-minute Functional Threshold Heart Rate test) or a lab-based VO2 max test. Always consult a physician before starting a high-intensity exercise program.