Peloton Heart Rate Zones Calculator
Enter your details below to calculate your specific heart rate training zones used in Peloton classes.
Your Training Zones
Estimated Max Heart Rate: bpm
| Zone | Intensity | Heart Rate Range (bpm) |
|---|
How Does Peloton Calculate Heart Rate Zones?
Understanding how Peloton calculates heart rate zones is crucial for optimizing your training with their "Strive Score" and heart rate monitor integration. Unlike Power Zones, which are based on your Functional Threshold Power (FTP), Heart Rate Zones are strictly biological.
By default, Peloton uses the standard age-predicted formula to determine your Maximum Heart Rate (MHR):
MHR = 220 – Age
Once your MHR is established, the platform divides your effort into five distinct zones based on percentages of that maximum. These zones help you understand whether you are burning fat, building endurance, or pushing your anaerobic threshold.
The 5 Heart Rate Zones Explained
Peloton (and most fitness platforms) breaks down intensity into the following ranges:
- Zone 1 (Active Recovery): Up to 65% of MHR. This is for warm-ups, cool-downs, and very light recovery rides. It feels easy and you should be able to hold a conversation effortlessly.
- Zone 2 (Endurance): 65% to 75% of MHR. This is the "fat burning" zone. It builds your aerobic base and allows you to ride for long durations.
- Zone 3 (Tempo/Aerobic): 75% to 85% of MHR. This zone improves blood circulation and skeletal muscle efficiency. Breathing becomes heavier here.
- Zone 4 (Threshold): 85% to 95% of MHR. This is hard work. You are pushing your anaerobic threshold, improving your maximum performance capacity.
- Zone 5 (Max Effort): 95% to 100% of MHR. This is an all-out sprint effort. It can only be sustained for very short periods (usually intervals).
Why Adjust Your Max Heart Rate?
The "220 – Age" formula is a general population average. It does not account for individual genetic variance or fitness levels. A 40-year-old elite athlete may have a significantly higher max heart rate than a 40-year-old sedentary individual.
If you find that you are constantly hitting Zone 5 during moderate efforts, your setting for Max HR might be too low. Conversely, if you can barely reach Zone 3 even when gasping for air, your setting might be too high. In Peloton settings, you can manually override the calculated Max HR to ensure your Strive Score and Zone bars are accurate.
Using Heart Rate vs. Power Zones
It is important not to confuse Heart Rate Zones with Power Zones (PZ). Power Zones measure output (watts), which is an objective measure of work. Heart Rate measures your body's response to that work. Factors like caffeine, sleep, stress, and heat can elevate your heart rate even if your power output is low. For the most balanced training, many cyclists monitor both.