Heart Rate Training Zones Calculator
Use the cycling heart rate training zones calculator
Coggan Heart Rate Zone Calculator
Your Heart Rate Zones:
Zone 1 (Active Recovery):
0 – 0 bpm
Zone 2 (Endurance):
0 – 0 bpm
Zone 3 (Tempo):
0 – 0 bpm
Zone 4 (Lactate Threshold):
0 – 0 bpm
Zone 5 (VO2 Max):
0 – 0 bpm
Want to calculate your Power Training Zones?
Training zones reflect varying intensities of effort based on your heart rate, typically measured as a percentage of your maximum heart rate (HRmax) or threshold heart rate (LTHR). The most widely adopted system for training zones was developed by Dr. Andrew Coggan, which is applied in the calculator above. This system defines seven distinct zones:
- Active Recovery - Zone 1: (<68% of Threshold Heart Rate, LTHR)
- Low-intensity activities designed to promote recovery without placing stress on your muscles or cardiovascular system.
- Endurance - Zone 2: (69-83% LTHR)
- Used for long, steady efforts, this zone is vital for building aerobic capacity and improving overall stamina.
- Tempo - Zone 3: (84-94% LTHR)
- A moderate intensity that can be sustained for extended periods. It strikes a balance between effort and endurance, making it effective for developing fitness over time.
- Lactate Threshold - Zone 4: (95-105% LTHR)
- Close to your maximum sustainable effort, this zone focuses on increasing your body’s ability to manage and clear lactate, improving your threshold performance.
- VO2 Max & Anaerobic - Zone 5: (106%+ LTHR)
- High-intensity efforts, including maximum sprints and anaerobic intervals, that challenge your aerobic and anaerobic capacities. Training in this zone boosts your maximum oxygen uptake, cardiovascular efficiency, and explosive power.
For more information on the importance of training zones and why it's essential to follow them, read the blog Why Sticking to Your Cycling Training Zones Matters.
How to Determine Your Threshold HR or LTHR
To make the most of our cycling heart rate zones calculator, you need to know your Lactate Threshold Heart Rate (LTHR). Your LTHR represents the maximum heart rate you can sustain for an extended period without fatigue significantly impacting your performance. Here's how to figure it out:
Step 1: Perform an LTHR Test
- Warm-Up
Start with a 15–20 minute warm-up, gradually increasing intensity to prepare your body. - The 20-Minute Test
- Ride as hard as you can sustain for 20 minutes. Maintain a steady effort throughout, aiming to mimic a time trial effort.
- Use a heart rate monitor to track your heart rate during the test.
- Calculate Your LTHR
- Take the average heart rate for the final 15 minutes of the 20-minute effort.
- This average is your estimated LTHR.
Step 2: Use Your LTHR in the Calculator
Once you’ve determined your LTHR, input it into the calculator. This will provide you with accurate training zones tailored to your specific fitness level.
Calculating Zones from Max Heart Rate
If you don't know your LTHR but have an estimate of your Max Heart Rate (MHR), you can still calculate heart rate zones. Here's how:
Step 1: Estimate Your Max Heart Rate
- Use a formula like 220 - Your Age as a starting point.
- For a more accurate estimate, perform a max heart rate test under supervision (e.g., sprint intervals or hill repeats).
Step 2: Use MHR to Determine Zones
You can calculate training zones as a percentage of your max heart rate:
- Zone 1: 50–60% of Max HR
- Zone 2: 60–70% of Max HR
- Zone 3: 70–80% of Max HR
- Zone 4: 80–90% of Max HR
- Zone 5: 90–100% of Max HR
Converting Max Heart Rate to LTHR
If you only know your MHR, you can estimate your LTHR as a percentage of it:
- LTHR is typically around 85–90% of MHR for most cyclists.
- For example, if your max heart rate is 190 bpm, your estimated LTHR would be between 162–171 bpm.
Keep in mind this is a rough estimate. For precise results, performing an LTHR test is always recommended.