1. What is Zone Heart Rate Calculation?

Zone heart rate calculation helps cyclists determine their optimal training intensity based on Lactate Threshold Heart Rate (LTHR). Different zones correspond to different physiological adaptations and training benefits.

2. How Does the Calculator Work?

The calculator uses the zone heart rate formula:

Where:

• \( LTHR \) — Lactate Threshold Heart Rate (bpm)
• \( \% Intensity \) — Training intensity as a decimal (0-1)

Explanation: This formula calculates the target heart rate for a specific training zone based on your lactate threshold.

3. Importance of Heart Rate Zones

Details: Training in specific heart rate zones helps optimize workouts for different goals such as endurance, tempo, threshold, VO2 max, and anaerobic capacity development.

4. Using the Calculator

Tips: Enter your Lactate Threshold Heart Rate in bpm and the desired intensity as a decimal between 0 and 1. For example, 0.85 represents 85% intensity.

5. Frequently Asked Questions (FAQ)

Q1: How do I determine my LTHR?
A: The most accurate method is a lab test, but you can estimate it with a 30-minute time trial or field test under proper guidance.

Q2: What are typical intensity percentages for different zones?
A: Zone 1 (Recovery): 65-80%, Zone 2 (Endurance): 81-89%, Zone 3 (Tempo): 90-94%, Zone 4 (Threshold): 95-105%, Zone 5 (VO2 Max): 106-120%.

Q3: Should I use LTHR or maximum heart rate for zone calculation?
A: LTHR is generally more accurate for establishing training zones as it's a better indicator of actual metabolic thresholds.

Q4: How often should I retest my LTHR?
A: Every 4-6 weeks or whenever you notice significant changes in fitness, as your LTHR can increase with training.

Q5: Are heart rate zones different for cycling vs running?
A: Yes, due to different muscle recruitment and biomechanics, cycling LTHR is typically 5-10 bpm lower than running LTHR.