Cycling Heart Rate Zone Calculator
Calculate your cycling training zones based on LTHR, Max HR, or age for optimized performance
Calculate Heart Rate Zones
LTHR method is most accurate for cycling-specific training zones
Average heart rate from last 20 minutes of 30-minute time trial
Measured upon waking, before getting out of bed
Heart Rate Training Zones
Zone 1: Active Recovery
Easy spinning with virtually no leg effort
Zone 2: Endurance
Comfortable pace you can maintain all day
Zone 3: Tempo
Moderately hard effort requiring concentration
Zone 4: Lactate Threshold
Hard effort at the edge of sustainable pace
Zone 5A: Above Threshold
Slightly above threshold, high concentration required
Zone 5B: Aerobic Capacity
VO2 max intensity intervals
Zone 5C: Anaerobic Capacity
Short, high-intensity anaerobic efforts
Training Tips:
- • Spend 80% of training time in Zones 1-2 for base building
- • Use Zone 4 for lactate threshold improvement (10-30 min intervals)
- • Zone 5c requires power meter guidance due to HR lag
- • Monitor RPE (Rate of Perceived Exertion) alongside heart rate
How to Test Your LTHR
30-Minute Time Trial Protocol
Warm-up: 15-20 minutes progressive
Test: 30 minutes all-out effort
Terrain: Flat course, no stops
Solo: Ride alone for accurate results
LTHR: Average HR from last 20 minutes
Alternative: 20-Min Test
Test: 20 minutes maximum effort
LTHR: Average HR from entire 20 minutes
Note: Slightly less accurate but more manageable
Test Conditions
• Rested state (no hard training 2 days prior)
• Consistent environmental conditions
• Use heart rate monitor
• Expect heavy breathing and sweating
Zone Training Benefits
Zone 1-2 (Base Training):
Builds aerobic capacity, improves fat oxidation, enhances recovery between hard sessions.
Zone 3 (Tempo):
Improves lactate clearance, muscular endurance, and race-pace sustainability.
Zone 4 (Threshold):
Increases lactate threshold power, improves time trial performance.
Zone 5 (VO2/Anaerobic):
Develops maximal oxygen uptake, anaerobic power, and sprint capabilities.
Understanding Cycling Heart Rate Training
Why Use Heart Rate Zones?
Heart rate zone training allows cyclists to train with precision and purpose. By targeting specific physiological adaptations through structured intensity levels, you can optimize your training efficiency and avoid the common pitfalls of training too hard or too easy.
LTHR vs Max HR Methods
- •LTHR Method: More cycling-specific and accurate for endurance training
- •Max HR Method: Good for general fitness but less sport-specific
- •Age Formula: Convenient but least accurate for individuals
Training Distribution
80/20 Polarized Training
- • 80% of training in Zones 1-2 (Easy)
- • 20% of training in Zones 4-5 (Hard)
- • Minimal time in Zone 3 (Moderate)
Weekly Structure Example
- • 3-4 easy rides (Zones 1-2)
- • 1-2 threshold sessions (Zone 4)
- • 1 VO2 max session (Zone 5b)
- • 1 recovery ride (Zone 1)