Home
Back
Strava Heart Rate Zones Formula:
| From: | To: |
The Strava Heart Rate Zones Calculator helps athletes determine their training zones based on lactate threshold heart rate (LTHR). These zones are essential for structured training and optimizing performance.
The calculator uses the Strava heart rate zones formula:
Where:
Explanation: The equation calculates specific heart rate zones based on your lactate threshold, which is the point at which lactate begins to accumulate in the bloodstream.
Details: Training in specific heart rate zones helps optimize workouts, improve endurance, build speed, and enhance recovery. Each zone serves a different training purpose and physiological adaptation.
Tips: Enter your lactate threshold heart rate (LTHR) in beats per minute (bpm). The calculator will automatically compute all five Strava training zones based on standard percentage intensities.
Q1: How do I determine my lactate threshold heart rate?
A: The most accurate method is through laboratory testing, but you can also estimate it using a 30-minute time trial or field test while monitoring your heart rate.
Q2: What are the five Strava heart rate zones?
A: Zone 1 (Active Recovery: 55%), Zone 2 (Endurance: 75%), Zone 3 (Tempo: 85%), Zone 4 (Threshold: 95%), Zone 5 (VO2 Max: 105%).
Q3: How often should I retest my LTHR?
A: It's recommended to retest every 4-6 weeks as your fitness improves and your threshold changes.
Q4: Can I use maximum heart rate instead of LTHR?
A: While maximum heart rate can be used, LTHR provides more accurate training zones for endurance athletes as it's more closely tied to metabolic changes.
Q5: Are these zones suitable for all sports?
A: These zones are primarily designed for running and cycling, but the principles can be applied to other endurance sports with appropriate modifications.