Heart Rate Training Zones

Heart rate training zones are calculated by taking into consideration your Maximum Heart Rate (MHR) and your
Resting Heart Rate (RHR). Within each training zone subtle physiological effects take place to enhance your
fitness. Here's some info about what HR zones are for...

Effort E1 E2 E3 E4 E5
%max 50-60 60-70 70-80 80-90 90+

The Energy Efficient or Recovery Zone – (E1 to E2) 50% to 70%

Training within this zone develops basic endurance and aerobic capacity. All easy recovery cycling should be
completed at a maximum of 70% and you should be able to still talk to another person without being out of
breath. Another advantage to cycling in this zone is that while you are happily fat burning you may lose weight
and you will be allowing your muscles to re-energise with glycogen, which has been expended during those
faster paced sessions. It is important that you ride at this level after faster paced session to fully recover from
that session and prepare the body for the next faster paced session. Do not commence another hard training
session until you have fully recovered from previous training, competition or travel. Allow adequate time for
recovery, and modify training to optimize taper and peak if getting ready for an important tournament.

The Aerobic Zone – (E3) 70% to 80%

Training in this zone will develop your cardiovascular system. The body's ability to transport oxygen to, and
carbon dioxide away from, the working muscles can be developed and improved. As you become fitter and
stronger from training in this zone it will be possible to cycle some of your longer weekend rides at up to 75%, so
getting the benefits of some fat burning and improved aerobic capacity.

The Anaerobic Zone – (E4) 80% to 90%

Training in this zone will develop your lactic acid system. In this zone your individual anaerobic threshold is found
- sometimes referred to the point of deflection (POD). During these heart rates the amount of fat being utilised as
the main source of energy is greatly reduced and glycogen stored in the muscle is predominantly used. One of
the by-products of burning this glycogen is the cyclist’s worst enemy, lactic acid. There is a point at which the
body can no longer remove the lactic acid from the working muscles quickly enough. This happens at an
individual heart rate for us all and is accompanied by a rapid rise in heart rate and a slowing of your pace. This is
your anaerobic threshold or POD. Through the correct training it is possible to delay the POD by being able to
increase your ability to deal with the lactic acid for a longer period of time or by pushing the POD higher.

The Red Line Zone – (E5) 90% to 100%

Training in this zone will only be possible for short periods of time. It effectively trains your fast twitch muscle
fibres and helps to develop speed.
 Determine HR Zones
Maximum Heart Rate (MHR)
Firstly, need to determine your max HR.

With your bike on a trainer:

1. Do a 20 minute warm-up with easy spinning

2. Do 6 x 1 min in an easy gear with cadence 85-95rpm, alternate 1 min medium, 1 min easy.
3. Come to a complete stop.
4. Choose a gear that offers solid resistance, e.g. large chain ring and 13-16 cogs depending on
strength.
5. Start peddling and go, jumping fairly hard, out of the saddle if necessary, and build up to maximum
speed. Go hard like this for 30 seconds. Check your heart rate immediately.
6. If you don't feel you reached your maximum, repeat once more after 3 minutes of easy spinning.
7. Cool down- 15 minutes, easy spinning.

Resting Heart Rate (RHR)

To determine your resting heart rate (RHR) is very easy. Find somewhere nice and quite, lie down and relax.
Position a watch or clock where you can clearly see it whilst lying down. After 20 minutes remain where you are,
do not sit up, and determine your pulse rate (beats/min). Use this value as your RHR.

If you have a heart rate monitor then put it on before you lie down. After the 20 minutes check the recordings and
identify the lowest value achieved. Use this value as your RHR.

As you get fitter your heart becomes more efficient at pumping blood around the body. As a result you will find
your resting heart rate gets lower so you will need to check your RHR on a regular basis (e.g. Monthly).

Calculation of a zone value

The calculation of a zone value, X%, is performed in the following way:

• Subtract your RHR from your MHR giving us your working heart rate (WHR)

• Calculate the required X% on the WHR giving us "Z"

• Add "Z" and your RHR together to give us the final value

Example : The athlete's MHR is 180 and their RHR is 60 - determine the 70% value

• MHR - RHR = 180 - 60 = 120

• 70% of 120 = 84

• 84 + RHR = 84 + 60 = 144 bpm