1. What Are Cycling Heart Rate Zones?

Heart rate zones are ranges that correspond to different intensity levels during cycling. Training in specific zones helps target different physiological adaptations and energy systems.

2. How Does the Calculator Work?

The calculator uses the Karvonen formula:

Where:

• \( HR\_max \) — Maximum heart rate (220 - age)
• \( HR\_rest \) — Resting heart rate
• \( zone\_percentage_i \) — Percentage of heart rate reserve for each zone

Explanation: The formula accounts for individual differences in resting heart rate to provide more personalized training zones.

3. Importance of Heart Rate Zones

Details: Training in specific heart rate zones helps cyclists optimize workouts for endurance, fat burning, aerobic capacity, or anaerobic threshold improvement.

4. Using the Calculator

Tips: Enter your age and resting heart rate (measured in the morning before getting out of bed). For best results, use a recent resting heart rate measurement.

5. Frequently Asked Questions (FAQ)

Q1: How accurate is the 220-age formula?
A: It's an estimate - individual maximum heart rates can vary by ±10-20 bpm. For precise training, consider a max HR test.

Q2: What's the best zone for fat burning?
A: Zone 2 (60-70% of HR max) is optimal for fat metabolism, though total calories burned is higher in higher zones.

Q3: Should I train in all zones?
A: A balanced training program includes time in different zones, with most time spent in Zones 2-3 for endurance athletes.

Q4: How often should I check my zones?
A: Reassess every 3-6 months as fitness improves, or if your resting heart rate changes significantly.

Q5: Do these zones apply to all cyclists?
A: While generally applicable, elite athletes may need more precise testing to determine their exact training zones.