Cycling Heart Rate Training Zones Calculator
Calculate your specific cycling power zones based on the Karvonen Formula (Heart Rate Reserve).
Your Personalized Cycling Zones
Heart Rate Reserve (HRR): BPM
| Zone | Intensity | Range (BPM) | Purpose |
|---|---|---|---|
| Zone 1 | 50% – 60% | Active Recovery | |
| Zone 2 | 60% – 70% | Endurance / Fat Burn | |
| Zone 3 | 70% – 80% | Aerobic / Tempo | |
| Zone 4 | 80% – 90% | Threshold / Hard | |
| Zone 5 | 90% – 100% | Anaerobic / VO2 Max |
Understanding Cycling Heart Rate Zones
Heart rate training is one of the most effective ways for cyclists to monitor intensity and ensure they are hitting the specific physiological adaptations required for their goals. Unlike power meters, which measure output, heart rate measures the cost of that output on your cardiovascular system.
The Karvonen Formula vs. Standard Formulas
Most basic calculators use the simple "220 minus age" formula. However, this often fails for trained cyclists. Our calculator utilizes the Karvonen Formula, which incorporates your Resting Heart Rate (RHR) to determine your Heart Rate Reserve (HRR). This provides a much more accurate representation of your actual exertion levels.
Realistic Example:
If a 40-year-old cyclist has a Resting Heart Rate of 55 BPM:
1. Estimated Max HR: 220 – 40 = 180 BPM.
2. Heart Rate Reserve: 180 – 55 = 125 BPM.
3. Zone 2 (60%) calculation: (125 * 0.60) + 55 = 130 BPM.
If a 40-year-old cyclist has a Resting Heart Rate of 55 BPM:
1. Estimated Max HR: 220 – 40 = 180 BPM.
2. Heart Rate Reserve: 180 – 55 = 125 BPM.
3. Zone 2 (60%) calculation: (125 * 0.60) + 55 = 130 BPM.
The 5 Cycling Zones Explained
- Zone 1 (Recovery): Very easy pace. Used for flushing out legs after a hard race or for very long, easy base miles. You should be able to hold a full conversation easily.
- Zone 2 (Endurance): The "bread and butter" of cycling training. This builds mitochondrial density and improves fat metabolism. You can speak in full sentences but breath is slightly heavier.
- Zone 3 (Tempo): A moderate pace that requires focus. This is the "grey zone"—too hard for recovery but not hard enough for maximum aerobic gains. Useful for long-distance event preparation.
- Zone 4 (Threshold): Often called Lactate Threshold. This is "comfortably uncomfortable." You can only speak in short phrases. This zone improves your ability to sustain high speeds for 20-60 minutes.
- Zone 5 (VO2 Max): Full gas. Sprinting and short, intense climbs. You are gasping for air and can only maintain this for a few minutes.
How to Find Your Resting Heart Rate
For the most accurate results, measure your heart rate immediately after waking up, while still lying in bed. Use a strap or a smartwatch for 3-5 consecutive mornings and take the average. A lower resting heart rate usually indicates higher cardiovascular fitness in cyclists.