Training with heart rate zones is an affordable solution for both running and cycling athletes.
Here are some steps to help you get started calculating your LTHR and training using target heart rate zones!
STEP 1 - Determine your Lactate Threshold Heart Rate (LTHR)
The best way to calculate this is to do a 30-minute all out time trial by yourself.
Use a heart rate monitor to check your average heart rate for the last 20 minutes of your time trial and that will be your LTHR.
Make sure you are properly warmed up before starting! This should be all out for the full 30 minutes!
STEP 2 - Input LTHR
The table below will auto-generate your results once you enter your LTHR.
*Only works with numbers*
STEP 3 - View results from calculation table
| Heart Rate Zone | Cycling (bbm) | Run (bbm) | |
|---|---|---|---|
| 1 - Active Recovery | < {{hrValue * .81 | number:0}} | 0 - {{hrValue * .85 | number:0}} | |
| 2 - Endurance | {{hrValue * .81 | number:0}} - {{hrValue * .89 | number:0}} | {{hrValue * .85 | number:0}} - {{hrValue * .89 | number:0}} | |
| 3 - Tempo | {{hrValue * .90 | number:0}} - {{hrValue * .93 | number:0}} | {{hrValue * .90 | number:0}} - {{hrValue * .94 | number:0}} | |
| 4 - Lactate Threshold | {{hrValue * .94 | number:0}} - {{hrValue * .99 | number:0}} | {{hrValue * .95 | number:0}} - {{hrValue * .99 | number:0}} | |
| 5a - Above Threshold | {{hrValue}} - {{hrValue * 1.02 | number:0}} | {{hrValue}} - {{hrValue * 1.02 | number:0}} | |
| 5b - Aerobic Capacity | {{hrValue * 1.03 | number:0}} - {{hrValue * 1.06 | number:0}} | {{hrValue * 1.03 | number:0}} - {{hrValue * 1.06 | number:0}} | |
| 5c - Anaerobic Capacity | {{hrValue * 1.06 | number:0}} < | {{hrValue * 1.06 | number:0}} < |
Training Zone calculations are based on research by fitness expert Joe Friel, author of Total Heart Rate Training
RESULTS - What do I do with this data?
When using heart rate training zones it is best to have an experienced coach who knows what they are doing. If you do not have a coach, try reading these materials for further information...
References & Recommended Readings
Here are some books I recommend you to check out for more information about heart rate training zones.
