Cycling Heart Rate Zone Calculator

Your details

Max HR % is the simplest approach. Karvonen is more individual because it factors in your resting heart rate. Friel uses your Lactate Threshold Heart Rate and is the gold standard for cyclists.
Used to estimate max HR via the Tanaka formula (208 - 0.7 x age) when no measured value is entered. Leave blank or set Max HR directly for a more accurate result.
years
Your measured maximum heart rate. Leave at 0 to estimate from age. The most reliable way to find it is a monitored maximal effort test.
bpm
Zone 2 lowerZone 2: 110-129 bpm
110bpm

Bottom of the endurance / aerobic base zone

Zone 2 upper129bpm
Zone 1 lower92bpm
Zone 1 upper110bpm
Zone 3 lower129bpm
Zone 3 upper147bpm
Zone 4 lower147bpm
Zone 4 upper166bpm
Zone 5 lower166bpm
Zone 5 upper184bpm
Estimated Max HR184bpm
Zone count5
Reference heart rate184bpm
Zone 1 ceiling110
Zone 2 ceiling129
Zone 3 ceiling147
Zone 4 ceiling166
Zone 5 ceiling184

Your zones are set using the 5-zone percentage of max HR method.

  • Your endurance Zone 2 is 110-129 bpm. Most coaches recommend spending 80% of weekly training volume here to build aerobic base.
  • Threshold work (Zone 4) falls between 147-166 bpm. Intervals at this intensity raise your lactate threshold and are best kept to 1-2 sessions per week.
  • Cycling zones typically run 5-10 bpm lower than equivalent running zones because the seated position reduces blood-pooling demands on the cardiovascular system.

Next stepFor the most precise zones, consider a 30-minute all-out effort test and use the Friel LTHR method instead of an age-predicted max HR.

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