Complete Guide: Heart Rate Zones Calculator for Cycling
Calculate your cycling heart rate zones. Train with power and heart rate for optimal endurance and performance gains.
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Expert Tips for Cycling
- ✓Cycling HR is typically 5-10 bpm lower than running HR at similar effort
- ✓Use HR alongside power for complete training picture
- ✓Cadence affects HR - higher cadence increases HR at same power
- ✓Indoor cycling HR runs higher due to heat and lack of cooling
- ✓HR drift on long rides is normal - focus on first hour for zone accuracy
- ✓Recovery rides should be easy - Zone 1-2 only, even if pace feels slow
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Frequently Asked Questions
Are cycling heart rate zones different from running?
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Slightly. Cycling max HR is typically 5-10 bpm lower than running because less muscle mass is used. Calculate specific cycling zones for best accuracy.
Why is my HR higher indoors than outdoors?
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Less cooling from wind indoors. Also, lack of terrain variation means consistent effort. Use fans, increase ventilation, and expect 5-10% higher HR indoors.
Should I train by power or heart rate for cycling?
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Power is more immediate and precise. HR is affected by many factors (heat, fatigue, caffeine). Use power for intervals and intensity, HR for monitoring overall training load and fatigue.
What's sweet spot training?
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Zone 3-4 boundary (88-94% FTP / 80-90% max HR). Hard enough for adaptations, sustainable for 20-60 minutes. Great for building FTP with moderate fatigue.
Why does my HR stay high after hard efforts?
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HR lags effort - it takes time to rise and fall. After hard intervals, HR stays elevated during recovery. This is normal. Don't restart intervals until HR drops to recovery range.
Looking for the standard heart rate zones calculator?
Go to Main HR Zones Calculator