Cycling Heart Rate Zone Calculator

This Cycling Heart Rate Calculator converts your lactate threshold heart rate (LTHR) into Joe Friel's seven training zones used in competitive cycling. Enter your LTHR to see BPM ranges for recovery, endurance, tempo, threshold, and high-intensity intervals. For related tools, see our Max Heart Rate Calculator and Calories Burned by Heart Rate Calculator.

How to Find Your LTHR

Ride a 30-minute time trial at maximum sustainable effort on flat terrain. Use the average heart rate from the final 20 minutes as your LTHR. Avoid traffic stops and steep hills so the effort stays steady. A power meter or chest strap gives the most reliable readings.

Joe Friel Zone Percentages

Zone 1 stays below 81% of LTHR for active recovery. Zone 2 covers 81% to 89% for long endurance rides. Zone 3 (90% to 93%) is tempo work. Zone 4 (94% to 99%) targets lactate threshold. Zones 5a, 5b, and 5c cover efforts above threshold up to anaerobic capacity above 106% of LTHR.

Frequently Asked Questions

What is lactate threshold heart rate (LTHR)?

LTHR is the heart rate at which lactate begins accumulating faster than your body can clear it. It marks the boundary between sustainable aerobic effort and high-intensity work that cannot be held for long.

How do I test my LTHR on the bike?

Complete a 30-minute all-out time trial on flat roads. Take the average heart rate from the last 20 minutes. That value is your LTHR for zone calculations.

What is Zone 2 heart rate for cycling?

Zone 2 spans 81% to 89% of your LTHR. At 165 BPM LTHR, Zone 2 runs from about 134 to 147 BPM. This is the classic endurance pace for long rides and fat-burning training.

How is cycling LTHR different from max heart rate zones?

LTHR zones are calibrated to your functional threshold, which is more specific to cycling fitness than age-based max heart rate formulas. They better reflect how cyclists actually train with power and heart rate together.

Which zone should I use for interval training?

Short intervals typically use Zones 4 and 5. Zone 4 (94% to 99% LTHR) suits 10 to 30 minute threshold blocks. Zone 5a and 5b cover harder efforts from three to eight minutes that build aerobic capacity.

Should I use heart rate in Zone 5c?

Zone 5c efforts last only 30 seconds to 3 minutes and feel extremely hard. Heart rate lags behind effort at this intensity, so power or perceived exertion is often more useful than BPM for pacing these intervals.

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Cycling Heart Rate Calculator