Calculate heart rate zones, power zones, and training zones for cycling
Cycling Zones
Heart Rate Zones
Zone 5 - Neuromuscular Power
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Zone 4 - Lactate Threshold
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Zone 3 - Tempo
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Zone 2 - Aerobic Base
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Zone 1 - Active Recovery
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Power Zones
Zone 5 - Neuromuscular Power
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Zone 4 - Lactate Threshold
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Zone 3 - Tempo
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Zone 2 - Aerobic Base
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Zone 1 - Active Recovery
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Training Recommendations
Zone Distribution
• Zone 1-2: 70-80% of training
• Zone 3: 10-15% of training
• Zone 4-5: 10-15% of training
Training Focus
• Build aerobic base in Zone 2
• Improve threshold in Zone 4
• Develop power in Zone 5
Zone Descriptions
Zone 1 - Active Recovery
Easy spinning, recovery rides, warm-up/cool-down. Very comfortable, can hold conversation easily.
Zone 2 - Aerobic Base
Endurance pace, long rides, aerobic base building. Comfortable pace, can hold conversation.
Zone 3 - Tempo
Moderately hard, tempo rides, sustained efforts. Somewhat uncomfortable, short sentences possible.
Zone 4 - Lactate Threshold
Hard, threshold intervals, time trials. Uncomfortable, difficult to speak.
Zone 5 - Neuromuscular Power
Very hard, sprint intervals, maximum efforts. Very uncomfortable, cannot speak.
About Cycling Zones
Cycling zones are essential for structured training and optimal performance. They help cyclists train at the right intensity for specific physiological adaptations.
Zone Training Benefits:
Structured Training: Clear intensity targets for each workout
Physiological Adaptation: Specific training adaptations for each zone
Prevents Overtraining: Balances high and low intensity
Performance Improvement: Systematic progression
Zone Training Principles:
Polarized Training: 80% easy, 20% hard
Progressive Overload: Gradually increase training load
Recovery: Adequate rest between intense sessions
Periodization: Vary training focus throughout the season