Cycling Heart Rate Zones Calculator
Calculate your heart rate training zones for cycling
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Measure first thing in the morning before getting up
Your Heart Rate Zones
Max HR
190 bpm
Resting HR
60 bpm
Zone 1: Recovery
125 - 138 bpm
Easy recovery rides, warm-up
Effort: 50-60%
Zone 2: Endurance
138 - 151 bpm
Base building, fat burning
Effort: 60-70%
Zone 3: Tempo
151 - 164 bpm
Aerobic development
Effort: 70-80%
Zone 4: Threshold
164 - 177 bpm
Lactate threshold training
Effort: 80-90%
Zone 5: VO2 Max
177 - 190 bpm
Maximum effort, intervals
Effort: 90-100%
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Editorial Note
MyCalcBuddy Editorial Team
This page is maintained as an educational calculator reference.
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Formula Source: Standard Mathematical References
by Various
🔄Last reviewed: May 2026
✓Formula checks are based on standard references and internal QA review.