Cycling Heart Rate Zones Calculator
Calculate your heart rate training zones for cycling
Enter Your Details
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%