# Cycling Heart Rate Zones Calculator (Friel)

URL: https://speedycalculator.com/calculators/sports/cycling-hr/
Last updated: 2026-10-30

> The cycling heart rate zones calculator gives Joe Friel's seven cycling training zones from your lactate threshold heart rate (LTHR), or estimates LTHR from a 30-minute time trial.

## Inputs

- I know
- Lactate threshold heart rate (bpm)

## Results

- LTHR used
- Zone 1 – Recovery: below
- Zone 2 – Aerobic: from
- Zone 2 – up to
- Zone 3 – Tempo: from
- Zone 3 – up to
- Zone 4 – Sub-threshold: from
- Zone 4 – up to
- Zone 5a – Super-threshold: from
- Zone 5a – up to
- Zone 5b – Aerobic capacity: from
- Zone 5b – up to
- Zone 5c – Anaerobic capacity: above

## Formula

```
Zones as % of LTHR: Z1 < 81% · Z2 81–89% · Z3 90–93% · Z4 94–99% · Z5a 100–102% · Z5b 103–106% · Z5c > 106%
```

## Explanation

Lactate threshold heart rate is the highest heart rate you can hold for about an hour. Basing zones on it, rather than on a maximum heart rate formula, makes them much more personal.

### How to use the Cycling Heart Rate Zones Calculator

- **I know**
- **Lactate threshold heart rate (bpm)**

Results update as you type, every field has its own unit menu, and everything is calculated in your browser.

### How it works

Enter your LTHR, or the average heart rate over the last 20 minutes of a solo 30-minute time trial.

### Inputs explained

FieldWhat to enterI knowChoose one: My LTHR, My 30-min time-trial average (last 20 min)Lactate threshold heart rate (bpm)A number

### What each result means

- **Zone 1 – Recovery: below** = round(0.81×[LTHR used])
- **Zone 2 – Aerobic: from** = round(0.81×[LTHR used])
- **Zone 2 – up to** = round(0.89×[LTHR used])
- **Zone 3 – Tempo: from** = round(0.90×[LTHR used])
- **Zone 3 – up to** = round(0.93×[LTHR used])
- **Zone 4 – Sub-threshold: from** = round(0.94×[LTHR used])
- **Zone 4 – up to** = round(0.99×[LTHR used])
- **Zone 5a – Super-threshold: from** = round(1.00×[LTHR used])
- **Zone 5a – up to** = round(1.02×[LTHR used])
- **Zone 5b – Aerobic capacity: from** = round(1.03×[LTHR used])
- **Zone 5b – up to** = round(1.06×[LTHR used])
- **Zone 5c – Anaerobic capacity: above** = round(1.06×[LTHR used])

### Example values

How the main result changes when **Lactate threshold heart rate** changes and everything else stays at the example values above:

Lactate threshold heart rate (bpm)Zone 4 – Sub-threshold: from (bpm)82.578123.75116165155206.25194

## Worked example

Inputs — I know: My LTHR; Lactate threshold heart rate (bpm): 165.

Results — LTHR used = 165 bpm; Zone 1 – Recovery: below = 134 bpm; Zone 2 – Aerobic: from = 134 bpm; Zone 2 – up to = 147 bpm; Zone 3 – Tempo: from = 149 bpm; Zone 3 – up to = 153 bpm; **Zone 4 – Sub-threshold: from = 155 bpm**; Zone 4 – up to = 163 bpm; Zone 5a – Super-threshold: from = 165 bpm; Zone 5a – up to = 168 bpm; Zone 5b – Aerobic capacity: from = 170 bpm; Zone 5b – up to = 175 bpm; Zone 5c – Anaerobic capacity: above = 175 bpm.

## Key terms

- **LTHR**: Lactate threshold heart rate.

## FAQ

**How do I find my LTHR?**
Ride a solo 30-minute time trial; your average heart rate for the last 20 minutes ≈ LTHR.

**Is cycling LTHR the same as running?**
No – it is usually 5–10 bpm lower on the bike.

**Where should most training be?**
Zones 1–2 for most of your volume.

**Why use heart rate instead of power?**
Heart rate is cheaper to measure; power responds faster.


## Sources

- [Joe Friel – Quick guide to setting zones](https://joefrieltraining.com/a-quick-guide-to-setting-zones/)
- [ACSM's Guidelines for Exercise Testing and Prescription](https://www.acsm.org/education-resources/books/guidelines-exercise-testing-prescription)