Zone 2 Cycling Calculator
The Zone 2 Cycling Calculator estimates personalized heart rate training zones based on your age and resting heart rate. This tool helps cyclists and endurance athletes optimize their rides by identifying the exact intensity needed to build a strong aerobic base. Whether you are preparing for a long-distance event, aiming to improve fat burning, or simply wanting to prevent overtraining, this calculator provides educational zones for better performance.
How Heart Rate Training Zones Are Calculated
Heart rate training zones represent specific ranges of beats per minute that correspond to different exercise intensities. This tool uses the Heart Rate Reserve (Karvonen) method, which is highly effective for personalization because it accounts for your individual fitness level.
Target HR = ((Max HR - Resting HR) × %Intensity) + Resting HR
Where:
- Max HR is estimated as 220 minus your age
- Resting HR is your heart rate at complete rest
- %Intensity changes based on the specific training zone
First, it estimates your maximum heart rate. Next, it calculates your reserve by subtracting your resting rate from the maximum. Finally, it applies training percentages to this reserve to find your target zones. This approach ensures your zones reflect your current fitness for safer training.
What Your Heart Rate Training Zones Mean
Your calculated zones tell you exactly how hard to pedal to reach specific fitness goals without guessing. These ranges ensure you train at the right intensity for the right duration.
Building Endurance requires spending 70-80% of your ride time in Zone 2, which typically falls between 60-70% of your maximum heart rate. If your calculation results in a Zone 2 range of 125-140 bpm, holding this pace improves your fat metabolism and aerobic efficiency.
Active Recovery utilizes Zone 1, keeping your heart rate low enough to flush out fatigue while preparing you for the next hard workout. Lactate Threshold training pushes you into Zone 4 (80-90% max) to increase your sustainable power output.
This calculator provides estimates for educational purposes only and is not a substitute for professional medical advice or coaching. Always consult with a healthcare provider or certified trainer before starting a new exercise program.
Monitor your resting heart rate weekly; a drop of a few beats per minute often indicates improved aerobic fitness, meaning your zones may shift slightly over time.
Calculation logic verified using publicly available standards.
View our Accuracy & Reliability Framework →