Cycling Heart Rate Zone Calculator will help you determine your regular training. If you want to check your heart rate zones, you can do so with the help of our tool, and you will rediscover your regular training. With a few simple steps, you will see your strength zones and learn to optimize your exercise for the best effects. Want to see how many calories you will burn while cycling? Check the calorie burner calculator on your bike!

Also, we recommend you several other health and sport related posts on our site, such as Bruce Protocol METs, Earned Run Average, or maybe Passer Rating post. Take your time and make your plans so you have the high quality trainings, and also find some useful posts on our site to help you with that, besides this one. Moreover, explore our Absolute Reticulocyte Count Calculator as well.

What is Lactate Threshold Heart Rate – LTHR?

Before calculating your heart rate zones (HR zones), you must determine your lactate heart rate threshold (LTHR). The determination of HR zones is based on the determination of LTHR.

This is the heart rate where your body has increased blood acidification. This threshold can only be crossed at short intervals; prolonged training above LHTR makes your endurance decrease rapidly.

Determination of LTHR is based on a test run. The lactate threshold test time is limited to 30 minutes, during which you need to drive as fast as you can. Don’t hold back – expect sweat, shortness of breath, runny nose. Don’t take breaks; drive 30 minutes straight. Try to respect time. Do not take the test in areas where you are forced to go uphill or downhill, and choose an environment that will not slow you down.

Also, do the test all by yourself – if you go with a training partner, the outcome will probably be different. After the test is performed, measure the average amount in the last 20 minutes of the test. Therefore, this value is your LHTR. If you do not want to use LHTR to calculate your HR, you can check the generalized Target Heart Rate.

Cycling Heart Rate Zones: Explained

You can divide your heart rate into exercise zones using the above zone calculator with your maximum rate. Or simply try your handheld device based on the percentages below. As for zones they are divided as bellow.

  • So, zone 1 stands for: Easy – 68% to 73% of maximum Heart Rate. Useful for stimulating blood flow, for recovery after heavy training.
  • Zone 2: Stable – 73% to 80% of maximum HR. Training in this area will increase endurance and efficiency.
  • Further, zone 3 is Moderately hard – 80% to 87% of maximum HR.
  • As for zone 4, it is difficult – 87% to 93% of maximum HR,  increases the LHTR.
  • And last, but not least, zone 5: Very difficult – 93% to 100% of maximum HR. Training in this area is only possible in short periods and helps you develop top speed.

Also, make sure to check the table bellow as well, and make your running plans based on your needs.

Zone 1 (active recovery)< 81%
Zone 2 (endurance)81% – 89%
Zone 3 (tempo)90% – 93%
Zone 4 (lactate threshold)94% – 99%
Zone 5a (above threshold)100% – 102%
Zone 5b (aerobic capacity)103% – 106%
Zone 5c (anaerobic capacity)>106%

Power Zone Training

Training planning! To do this, you need to understand better what cycling power zones mean. Also, you need to have a good training plan. Power zone training allows you to determine the work plan, exercises, and lose weight. There are several zones that are processed in this calculator:

  • Zone 1: active recovery. This form of exercise requires virtually no leg effort. It is usually used for leisurely cycling and recovery after races.
  • Zone 2: endurance. It’s a pace you can keep up with all day. Fatigue levels are low, but recovery from long training can take time.
  • Zone 3: tempo. Usually used in interval training, it requires concentration to prevent a return to zone 2.
  • Zone 4: lactate threshold. Constant feeling of fatigue and strain on the legs. Exercising in this region usually leads to a high frequency of breathing. Exercise at intervals of 10-30 minutes.
  • Zone 5a: above the threshold. Exercising in an area just above the brink also requires constant effort. Do not work for more than 30 minutes.
  • Zone 5b: aerobic capacity. This is a typical intensity of intervals lasting from three to eight minutes. Training in this area helps to increase VO₂max (maximum oxygen consumption).
  • Zone 5c: anaerobic capacity. Training should only take 30 seconds to 3 minutes at high-intensity intervals. You will experience a strong feeling of effort in your legs. When exercising in this area, you should not need your heartbeats to indicate intensity.

Cycling Heart Rate Zone Calculator – How to Use?

Our tool works by knowing the value of your LHTR. To be determined, it is necessary to run. The determination of LHTR has already been explained in detail through our article. So, we enter the value of our beats in the calculator in the form already provided. Then the calculator automatically calculates HR.

Cycling Heart Rate Zone Calculator – Example

LHTR197 bpm
 1 (active recovery)Up to 160 bpm
 2 (endurance)From 160 bpm to 175 bpm
 3(tempo)From 177 bpm to 183 bpm
 4 (lactate threshold)From 185 bpm to 195 bpm
 5a (above threshold)From 197 bpm to 201 bpm
5b (aerobic capacity)From 203 bpm to 209 bpm
 5c (anaerobic capacity)From 209 bpm


How to calculate my heart rate zones for cycling?

To calculate my cycling rate, I must first determine the LHTR, after which the values are entered into our calculator and which automatically reads the HR.

What are the 7 heart rate zones?

1. (active recovery)
2. (endurance)
3. (tempo)
4. (lactate threshold)
5a. (above threshold)
5b. (aerobic capacity)
5c. (anaerobic capacity)

How to keep heart rate low while cycling?

The cyclist will reduce his heartbeats by slowing down. The heartbeats are determined by the effort a cyclist puts into pedaling. It ranges from 60% to 100%.

What heart rate monitor do pro cyclists use?

Today, light chest straps, optical monitors on the forearm, and small optical bracelets are used as devices and devices for measuring heart rate. Then it is now integrated into fitness trackers and smartwatches. The best smartwatches for cycling have optical heart rate sensors.

What is the zone 4 heart rate?

HR threshold – 95 to 105%
Power (% of power limit) – 91 to 105%
Usual duration – 10 to 30 minutes

What is a good heart rate while cycling?

The normal heart rate of a cyclist depends on the age and physical condition of the person. For example, the 30-year-old cyclist has a maximum 190 beats per minute and an average rate between 95 and 133 beats per minute.
The average heart rate while cycling will probably be about 10 beats lower on a bike than you run, but some people see a difference of up to 25 beats.