Cycling Training Zone Calculator
Smart Training for Every Cyclist
Unlock structured improvement in your cycling with our free Cycling Training Zones Calculator. This essential tool defines your personal cycling training zones from your training data. Whether you track power or heart rate, it helps establish a tailored approach to your cycling training zones.
What It Offers:
- Power and Heart Rate Zones: This tool functions as a power output calculator to set your power zones (using FTP). It also defines your heart rate zones for cycling training, giving you complete metrics for your cycling training zones.
- Complete Zone Breakdown: See all 7 power zones and 5 levels of heart rate training zones for cycling. You'll get simple guides for customizable intensity levels based on your cycling goals.
- Instant Results: Get your cycling training zones right away to plan your next ride. No personal information is required to use the calculator.
- Based on Science: Uses proven training ideas that professional cyclists use to define their training zones for cycling. Knowing your training zones is ideal for athletes interested in performance monitoring and workout tracking.
Why Use Training Zones?
Using the right cycling training zones is key to structured improvement, moving beyond random riding. Our calculator provides clarity, with your cycling training zones explained in a practical way. It shows how to use consistent power (watts) for reliable training—a steady measure heart rate alone can't always match.
When you understand your specific training zones your goals becomes more targeted. Build endurance in Zones 1-2, improve sustained efforts in Zone 4, or boost sprint power in Zones 6-7. This targeted approach to your cycling training zones removes guesswork, ensuring you train effectively.
Great for All Cyclists
Our cycling training zones calculator is helpful for any cyclist. It doesn't matter if you're checking your power on local hills or getting ready for a race. It helps you:
- Avoid Overtraining: Train in the right cycling training zones to balance hard work with proper rest.
- Train Smarter: Focus your efforts using insights from your personal cycling training zones to get the most out of each ride.
- See Your Progress: Watch your cycling power get better over time by consistently using your zones.
- Plan Your Rides: Create goal-oriented training plans using your personal cycling training zones.
Stop guessing. Calculate your cycling training zones today and start training with purpose and a clear plan.
Cycling Training Zone Calculator
Select Power or Heart Rate to get your custom training zones.
Power-Based Zones (FTP)
What is FTP and how to test it?
Heart Rate-Based Zones
What is Lactate Threshold Heart Rate and how to test it?
What is MHR/RHR and how to test/use it?
MHR will be estimated as 220 - your age. For more accuracy, use a tested Maximum Heart Rate (MHR) or Lactate Threshold Heart Rate (LTHR).
Your Custom Training Zones
| Zone | Name | Range | Purpose / Feel |
|---|
Disclaimer: These calculations are estimates. Individual responses can vary. Consult with a coach for personalized plans. Heart rate can be affected by various factors like temperature, hydration, stress, and caffeine.Consult your physician before beginning a new exercise program. Threshold Cycling does not offer medical advice or recommendations.
Functional Threshold Power (FTP)
FTP is the highest average power you can sustain for approximately one hour. It's a key metric for structuring power-based training.
Common FTP Tests:- 20-Minute Test: Warm up thoroughly, then ride as hard as you can for 20 minutes. Your FTP is typically 95% of your average power for this effort. Include a 5-minute all-out effort before the 20-minute test for better accuracy.
- Ramp Test: Power increases gradually every minute until exhaustion. FTP is often ~75% of your best 1-minute power.
Lactate Threshold Heart Rate (LTHR)
LTHR is the heart rate at which lactate begins to accumulate in your blood significantly. Training around LTHR can improve your sustainable intensity.
Common LTHR Test:- 30-Minute Time Trial: After a good warm-up, ride as hard and consistently as possible for 30 minutes. Your LTHR is the average heart rate during the final 20 minutes of this effort.
Maximum Heart Rate (MHR) & Resting Heart Rate (RHR)
MHR: The highest number of beats per minute your heart can reach during maximal exertion.
RHR: Your heart rate when completely at rest, typically measured upon waking.
Determining MHR:- Field Test: After a thorough warm-up, perform several very hard, short hill repeats or all-out efforts, aiming to push your HR to its max. Note the highest value.
- Age-Based Formulas (e.g., $220 - \text{Age}$): These are general estimates and can be inaccurate.