Free tool · No signupFriel, Coggan or max heart rate

Cycling Heart Rate Zones Calculator

Your zones are best set from your threshold heart rate, the average of the last 20 minutes of a hard 30-minute solo effort. Enter it to get Joe Friel’s 7 zones or Andy Coggan’s 5 levels; if you only know your max heart rate, there’s a rougher option too. Training with power? Use the power zones calculator.

Your heart rate
bpm

Threshold HR ≈ your average heart rate over the last 20 minutes of a hard, steady 30-minute solo effort.

Your endurance zone
134–147bpm
Zone 2: Aerobic81–89% of threshold heart rate

The full table is below. Heart rate lags behind effort by a minute or more, so use it for steady riding, not short intervals.

See time in each zone after every ride

Connect a heart-rate strap in WattsUP, or import a ride file with heart rate.

Open the app

Your heart-rate zones

Joe Friel’s 7 cycling zones, % of threshold heart rate
Zone
% of LTHR
Heart rate
What it’s for
Zone 1Recovery
< 81%
< 134 bpm

Recovery rides and warm-ups.

Zone 2Aerobic
81–89%
134–147 bpm

Long, steady endurance riding.

Zone 3Tempo
90–93%
149–153 bpm

Comfortably hard, sustained efforts.

Zone 4Sub-threshold
94–99%
155–163 bpm

Just below threshold: long intervals.

Zone 5aSuper-threshold
100–102%
165–168 bpm

At or just over threshold.

Zone 5bAerobic capacity
103–106%
170–175 bpm

Hard 3–8 minute intervals.

Zone 5cAnaerobic capacity
> 106%
> 175 bpm

Short, all-out efforts. Heart rate lags behind.

Which method to choose

  1. Friel (threshold HR): seven zones, with three bands above threshold for interval work. Widely used in training plans and by TrainingPeaks.
  2. Coggan (threshold HR): five levels that match Coggan’s power levels, handy if you mix power and heart rate.
  3. Max heart rate: simple 10% bands. Only use a max you have actually seen in a very hard effort.

Heart rate takes a minute or more to catch up with effort, and it drifts upward on long or hot rides. Use it for steady riding and as a check on how you are coping, rather than for short intervals.

Frequently asked questions

How do I find my lactate threshold heart rate (LTHR)?+

Ride 30 minutes as hard as you can at a steady effort, alone, and take your average heart rate for the last 20 minutes. That number is a good estimate of your cycling LTHR.

Should I use threshold heart rate or max heart rate?+

Threshold heart rate is more reliable, because it reflects your current fitness and you can test it on the bike. Max heart rate varies a lot between people of the same age, and age formulas such as 220 minus age can be off by 10 to 20 beats per minute.

What is the difference between Friel and Coggan heart-rate zones?+

Both are based on threshold heart rate. Joe Friel uses seven zones with three bands above threshold (5a, 5b, 5c). Andy Coggan’s levels use five heart-rate bands that line up with his power levels; Zone 2 (Endurance) is 69–83% of threshold heart rate.

Why is my cycling heart rate lower than when running?+

Cycling uses less muscle mass and supports your body weight, so heart rate at threshold is usually several beats lower on the bike. Test your threshold on the bike for cycling zones.

Is heart rate or power better for training?+

Power responds instantly and doesn’t drift with heat, caffeine or fatigue, so it is better for intervals. Heart rate is still useful for steady rides, for checking how your body is coping, and if you don’t have a power meter.

Sources

If you have a heart condition or take medication that affects heart rate, check with your doctor before training by heart rate.

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