How to calculate training zones
In order to get the best results from your training it is important to train according to training zones.
In order to get the best results from your training it is important to train according to training zones.
By this we mean training according to your heart rate. You don’t want your heart beating too fast or too slow. So you need to work out what your target heart rate is.
If you don’t have a heart rate monitor and you have no desire to get one. Then simply try and estimate the appropriate zone according to your ability to be able to hold a conversation whilst riding.
Zone 1 – 2: You should easily be able to chat whilst training
Zone 3 – 4: Holding a conversation becomes increasingly difficult
Zone 5: It’s impossible to talk whilst your legs are burning and your lungs are on fire.
For those that do have a heart rate monitor, what follows is a bit more detail on how to calculate your target heart rate and your training zones.
Calculating your training zones
For the most accurate prescription of your training zones, visit a performance testing centre such as the Discovery High Performance Cycling Centre at the Sports Science Institute. A peak power output test or a VO2 max test will provide accurate information with which to plan your training and monitor your progress.
Alternatively, utilize the Karvonen formula to estimate your target heart rate and training zones. This is a mathematical formula that uses your maximum heart rate minus resting heart rate to determine your target heart rate (otherwise known as Heart Rate Reserve).
To find your Resting Heart Rate (RHR), take your pulse for a full minute just after you have woken up.
To find your Maximal Heart Rate (MHR), subtract your age from 220 for a rough estimate. Alternatively, measure your heart rate during a race and power up a steep climb, that should give you your MHR.
Once you know these two figures, you can work out your training zones.
TRAINING ZONES:
Zone 1 = 20 - 40% of HRR
RPE (rate of perceived exertiion out of 20): 6 - 9
Resting to very low intensity exercise
Zone 2 = 40 - 60% of HRR
RPE: 10 - 12
Predominantly fat burning and recovery zone
Zone 3 = 60 - 80% of HRR
Aerobic conditioning below the lactate turnpoint
RPE: 13 - 15
Zone 4 = 80 - 90% of HRR
Maximal effort
RPE: 16 - 17
Zone 5 = > 90% of HRR
RPE: 18 - 20
Here is the formula:
Target Heart rate/Heart rate reserve (HRR) = MHR – RHR
Training intensity = (% intensity x HRR) + RHR
Last updated: 2 September 2010 - 4:26pm
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Hi.
They say your max theoretical heart rate is 220 - age.
I'm 46 and my max is 227. How does that work?
The formula does not make sense.
It should read Zone heart rate = [(MHR-RHR) x % intensity] + RHR.
Or more simply Zone heart rate = RHR + (HRR x % intensity)
Guys/Girls ignore formulaes. It all depends on the muscle between the ears.
My max heart rate is close to 190 and I am over sixty. Resting when totally fit 72, slow jogging / cycling around 150bpm. I only produce 150 watts max but that does not stop me riding the big cols of Alps and Pyrenees NON-STOP, I just have to allow a bit of extra time. I think I am the proud possessor of the World Record, non-stop, full out assent of Alpe d'Huez of just under 4 hours.
The only difference is I am four times more ellated when I get to the top than the sub-1 hour boys are.
Formulae are for the "real" athletes - 95% of the population (us) should ignore them and try to preform to our max and enjoy the event (and that only comes with lots of hard scientific training and effort on the day) - if that max only allows you finish in the last 5% of the field it makes not the slightest difference to your sense of achievement - you are your main competitor.
Apologies all! I asked Dr Jeroen Swart to check the formula and it was indeed incorrect. I have corrected it above.
I have always been of the opinion that mostly the gadgetry is designed for the professionals to use and for the other 95% of us normal mortals to make money out of! Listen to your body. If your heart is pounding in your ears and your lungs are burning like jet fuel, then you know you are at your upper limits and you need to slow down. When you are comfy and able to chat with your riding buddies about the issues of the day and you can enjoy the sunshine and nature around you, then why worry about riding in zones and monitoring time and distance? You're enjoying the ride! Isn't that the main reason you are cycling?
Bottom line - decide why you are riding and realise that unless you are in the top 5% of competitors who have a chance of getting your name in the papers and on TV, just enjoy the ride. Instead of spending your hard earned money on gadgets that's not going to put you into the tp 5% of cyclists, rather spend it on going somewhere with your loved ones to go and enjoy a new ride over the week-end.
i personally think that heart rates etc are for the person who is new to the sport and needs to get fit properly, training and not doing it properly can cause you to have an imballance and also your fitness levels will never reach the output you so wanted to achieve.
sometimes you may want to do it your way but in all respect to the sport each and every rider has a different attitude and way of building his/her fitness levels
Take this as my average workout day:
Minimum 1 hour on the bike. Then I need to get into the gym and do 1 hour of my own kung fu training - to keep my own skills sharp. That's followed by 45 minutes of stretching. In the evening I teach kung fu for 2 hours. That's 4h45mins! And there I am supposed to be cycling for 3 hours. Oh, and I have to work sometime during the day too.
I use heart rate training to maximise my workouts on the bike. If I've only got an hour, I've got to make sure I do the best I can for that hour. Instead of me just waffling around on the bike, probably getting in enough time in each of my zones, I can watch my heart rate and make sure, in less time.
But, I still need to spend more time on the bike. Oh dear...
Thank goodness there are still people out there who do not get caught up in the serious frenzy to race to the finish line, and to acquire expensive gear to try and keep up appearances and status, but who's main goal is to go out for a ride just because it is fun, to enjoy it! As part of the average 95% I'm not participating in events to race and be competitive, I'm there because I immensely enjoy riding and would like to share the experience.
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