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Cycling Heart-Rate Zones Calculator.

Calculate five heart-rate zones from maximum and resting heart rate.

On-device calculationNo signup
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Set your values

Results update as you type.

Heart-rate reserve (bpm): 130

Heart-rate reserve (bpm)

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zone1Min: 125

zone1Min

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zone1Max: 138

zone1Max

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zone2Min: 138

zone2Min

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zone2Max: 151

zone2Max

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zone3Min: 151

zone3Min

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zone3Max: 164

zone3Max

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zone4Min: 164

zone4Min

0.000000
zone4Max: 177

zone4Max

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zone5Min: 177

zone5Min

0.000000
zone5Max: 190

zone5Max

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Results update automatically as you type.

Use Cases

Plan training intensity

Use the zones to structure workouts: long rides in Zone 2, intervals in Zone 4 or 5, and recovery in Zone 1.

Example: Set your endurance ride to stay within Zone 2 (e.g., 120-140 bpm) to build aerobic base.

Monitor effort during rides

Check your heart rate against the zone ranges to ensure you're training at the intended intensity, avoiding over- or under-training.

Example: During a tempo ride, keep your heart rate in Zone 3 (e.g., 145-160 bpm) to improve sustainable power.

Frequently Asked Questions

How are the five cycling heart-rate zones calculated?
The calculator uses your maximum and resting heart rate to compute your heart rate reserve (max minus resting). It then applies standard percentages to this reserve and adds back your resting heart rate to define each zone's lower and upper bounds in bpm.
What do the five zones represent in cycling training?
Zone 1 is very light recovery, Zone 2 is endurance, Zone 3 is tempo, Zone 4 is threshold, and Zone 5 is high-intensity VO2 max. Each zone targets different physiological adaptations, from base building to improving top-end power.
Why is resting heart rate important for zone calculation?
Resting heart rate personalizes the zones. Two cyclists with the same max heart rate but different resting rates will have different reserve and thus different zone ranges. Using resting heart rate (Karvonen method) gives more accurate training zones than just a percentage of max.

Tips & Common Mistakes

Tips

  • Measure your resting heart rate first thing in the morning, before getting out of bed, for the most accurate value.
  • Your maximum heart rate is best determined from a field test or lab test; age-based formulas are estimates.
  • Re-evaluate your zones every few months as your fitness changes—your resting heart rate may drop with training.
  • Use a heart rate monitor with a chest strap for more reliable readings than wrist-based optical sensors.

Common Mistakes to Avoid

  • Using a generic percentage of max heart rate instead of the Karvonen method (which accounts for resting heart rate) can misplace zones.
  • Entering resting heart rate that is not truly at rest (e.g., after activity) leads to inaccurate zones.
  • Assuming zones are fixed forever; they should be updated as your fitness improves or declines.

Last updated: August 13, 2026