Cycling Heart Rate Zones Calculator
Calculate training heart rate zones for cycling based on max heart rate
About this calculator
The Cycling Heart Rate Zones Calculator helps cyclists determine their optimal training intensity zones based on their maximum heart rate. By dividing your max heart rate into five distinct zones, this tool enables you to train more effectively, whether you're building endurance, improving lactate threshold, or developing anaerobic power. Understanding and training within specific heart rate zones maximizes your cycling performance while preventing overtraining and ensuring proper recovery between sessions.
How to use
Simply enter your maximum heart rate into the calculator. If you don't know your max heart rate, you can estimate it using the formula 220 minus your age. The calculator will automatically generate your five training zones with corresponding heart rate ranges and intensity percentages for optimal cycling workouts.
Frequently asked questions
What are the 5 cycling heart rate zones?
Zone 1 (50-60%) recovery, Zone 2 (60-70%) aerobic base, Zone 3 (70-80%) tempo, Zone 4 (80-90%) lactate threshold, Zone 5 (90-100%) neuromuscular power.
How do I find my maximum heart rate?
Use 220 minus your age as an estimate, or perform a field test with all-out efforts, or get professional testing done at a sports lab.
Which heart rate zone is best for fat burning?
Zone 2 (60-70% max heart rate) is optimal for fat burning as it primarily uses fat as fuel while building aerobic endurance capacity.