Cycling Heart Rate Training Zones Calculator

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 we've applied in our calculator above. This system defines seven distinct zones:

1. 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.
2. Endurance - Zone 2: (69-83% LTHR)
   • Used for long, steady efforts, this zone is vital for building aerobic capacity and improving overall stamina.
3. 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.
4. 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.
5. 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 our blog Why Sticking to Your Cycling Training Zones Matters.