1. What is Heart Rate Zone?

Heart rate zones are ranges that indicate exercise intensity levels based on your maximum heart rate. They help cyclists train at the right intensity for their fitness goals.

2. How Does the Calculator Work?

The calculator uses the formula:

Where:

• \( Max\ HR \) — Your maximum heart rate in beats per minute (bpm)
• \( Intensity \) — The percentage of your max HR you want to target (50-100%)

Explanation: This calculation gives you the target heart rate for your desired training intensity.

3. Importance of Heart Rate Zones

Details: Training in specific heart rate zones can help improve endurance, burn fat, or increase speed and power, depending on your cycling goals.

4. Using the Calculator

Tips: Enter your maximum heart rate (or estimate with 220 - age) and the percentage intensity you want to train at. Common training zones are 60-70% (easy), 70-80% (aerobic), 80-90% (threshold), and 90-100% (maximum).

5. Frequently Asked Questions (FAQ)

Q1: How do I find my maximum heart rate?
A: The most accurate way is through a stress test, but a common estimate is 220 minus your age.

Q2: What are the typical heart rate zones for cycling?
A: Zone 1 (50-60%): Recovery; Zone 2 (60-70%): Endurance; Zone 3 (70-80%): Tempo; Zone 4 (80-90%): Threshold; Zone 5 (90-100%): VO2 Max.

Q3: Should I train in all heart rate zones?
A: A balanced training program typically includes time in different zones depending on your goals.

Q4: How accurate is the 220-age formula?
A: It's a rough estimate - individual max HR can vary by ±10-20 bpm from this calculation.

Q5: Can heart rate zones change over time?
A: Yes, as you become more fit, your heart becomes more efficient and may beat slower at the same intensity.