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Heart Rate Zone Formula:
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Heart rate zones are specific intensity ranges that correspond to different training benefits. They are calculated as a percentage of your maximum heart rate, which is estimated using the formula: 220 - Age.
The calculator uses the heart rate zone formula:
Where:
Explanation: The formula first estimates your maximum heart rate by subtracting your age from 220, then multiplies this value by your desired training intensity to determine your target heart rate zone.
Details: Training in specific heart rate zones helps cyclists optimize their workouts for different goals, including endurance building, fat burning, aerobic capacity, and performance improvement.
Tips: Enter your age in years and your desired training intensity as a decimal between 0 and 1 (e.g., 0.7 for 70% intensity). All values must be valid (age between 1-120, intensity between 0-1).
Q1: Why use 220 - Age for maximum heart rate?
A: This is a widely accepted estimation formula, though individual maximum heart rates can vary based on fitness level, genetics, and other factors.
Q2: What are typical intensity zones for cycling?
A: Common zones include: Zone 1 (50-60% recovery), Zone 2 (60-70% endurance), Zone 3 (70-80% tempo), Zone 4 (80-90% threshold), Zone 5 (90-100% maximum effort).
Q3: How accurate is the 220 - Age formula?
A: It provides a reasonable estimate for most people, but individual maximum heart rates can vary by ±10-15 beats per minute from the predicted value.
Q4: Should I use this for all my training?
A: While heart rate zones are useful, they should be combined with perceived exertion and power output (if available) for the most effective training.
Q5: How often should I recalculate my zones?
A: Recalculate annually as you age, or whenever your fitness level changes significantly.