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TrainingPeaks Heart Rate Zones Formula:
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The TrainingPeaks Heart Rate Zone Calculator helps athletes determine their training zones based on their lactate threshold heart rate. This method provides personalized intensity targets for different types of workouts.
The calculator uses the TrainingPeaks formula:
Where:
Explanation: This formula calculates the target heart rate for specific training zones by multiplying your threshold heart rate by the appropriate percentage for each zone.
Details: Training in the correct heart rate zones ensures you're working at the right intensity for your goals, whether it's building endurance, improving lactate threshold, or developing speed.
Tips: Enter your lactate threshold heart rate (determined through testing) and the desired percentage (typically between 0.7-1.1 for most training zones).
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 with a 30-minute time trial or field test.
Q2: What are the typical TrainingPeaks heart rate zones?
A: Zones typically range from Zone 1 (recovery, ~65-80% of LTHR) to Zone 5 (VO2 max, ~106-120% of LTHR).
Q3: Should I use heart rate zones or power zones for cycling?
A: Power is generally more precise for cycling, but heart rate zones are valuable for monitoring overall exertion and recovery.
Q4: Do heart rate zones change over time?
A: Yes, as your fitness improves, your lactate threshold may increase, requiring periodic retesting to update your zones.
Q5: Are these zones the same for all sports?
A: While the concept is similar, actual zone percentages may vary slightly between running, cycling, and other endurance sports.