Cycling Heart Rate Zone Calculator

The Cycling Heart Rate Zone Calculator estimates your personalized training zones based on your age, resting heart rate, and fitness level. This tool helps cyclists and fitness enthusiasts optimize their training intensity for better performance and endurance. Whether you're building a base, improving your threshold, or tracking recovery, this calculator provides accurate target heart rates. It ensures you train at the right intensity to reach your specific goals faster.

Age (years) Your age in years (15-80 years recommended)

Resting Heart Rate (bpm) Your resting heart rate measured in beats per minute (bpm) when fully rested

Fitness Level/Training Goal Choose based on your current fitness level and training objectives

Heart Rate Calculation Method Different formulas may provide more accurate results for specific populations

Quick Examples:

How Heart Rate Training Zones Are Calculated

Heart Rate Training Zones represent specific ranges of beats per minute (bpm) that correspond to exercise intensity levels. We use the Karvonen formula to determine these personalized ranges, accounting for your individual physiology.

Target HR = ((Max HR − Resting HR) × %Intensity) + Resting HR

Where:

Max HR: Estimated maximum heart rate based on age
Resting HR: Your heart rate at complete rest
%Intensity: The percentage range for each zone

First, calculate your Maximum Heart Rate (MHR) using your age and the chosen formula. This sets the theoretical upper limit of your cardiovascular system.
Next, determine your Heart Rate Reserve (HRR) by subtracting your Resting Heart Rate from your MHR. This step is crucial because it measures your actual functional capacity available for exercise.
Finally, multiply your HRR by the desired training percentage and add your Resting Heart Rate back. This calculates the precise beats per minute for each zone.

This method is highly accurate because it adjusts the zones based on your specific fitness level, rather than just your age.

What Your Heart Rate Training Zones Mean

These numbers tell you exactly how hard to pedal during different types of workouts to maximize results. By staying within specific ranges, you ensure you are training the right energy system for your goals without overexerting yourself.

Active Recovery

Stick to Zone 1 (50-60% of reserve) on rest days. This very light effort promotes blood flow and helps your muscles repair without adding fatigue or stress.

Endurance Base

Spend most of your time in Zone 2 (60-70%) to build a strong aerobic foundation. This intensity improves your body's ability to use fat as fuel and increases overall stamina.

Performance Boost

Use Zones 4 and 5 (80-100%) for short, intense intervals. These hard efforts raise your lactate threshold and improve your overall speed and power output.

Pro Tip

Check your resting heart rate regularly to see if your fitness is improving, as a lower RHR usually means better heart health.

This calculator is for informational purposes only and is not medical advice. Always consult a qualified healthcare provider or fitness professional before beginning any new exercise regimen.