Heart Rate Training Zones Calculator

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 do not slouch in the first 10 minutes though, it is all out for the full 30 minutes!

STEP 2 - Input LTHR

The table below will auto-generate your results once you enter your LTHR.

*Calculator will only work with numerical inputs*

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}} <
Methods used for these calculations were created 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...

Additional resources coming soon..

More About Me

Two Wheel Cruise cycling youtube channel

My name is Cruise, I'm a cyclist and web developer living in Japan. In my spare time, I like to blog/vlog. Feel free to check out my channel, Two Wheel Cruise for cycling adventures around Japan.

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