Cycling according to zones by monitoring your heart rate has several benefits. For one thing, you can control your results because you know how your body will react. Cycling in a low heart rate zone burns more fat, whereas cycling in a higher zone increases your endurance. Cycling according to zone also gives you clues as to what you should eat and how long you should exercise. You can use zones and heart rate to become a better cyclist, but understand that heart rate zones have a wide range of percentages and numbers, so they only provide an estimated base for you to work from.
Maximum Heart Rate
When using heart rate zones, you first need to determine your maximum heart rate, or MHR. Your training zones are a percentage of your MHR. A simple way to calculate MHR is to subtract your age from 220 beats per minute, bpm. However, this is just an estimation, and an individual's MHR can vary. A way for cyclists to discover their MHR is to use a pedaling test. First, warm up by pedaling slowly and then gradually faster for 15 minutes at a relatively low gear. Work up to 90 rpm. For every minute past your warm up, increase your gear by one cog without slowing down. Stop and check your heart rate when you can no longer go at 90 rpm. This should be your MHR. The test should take between four and eight minutes.
Zone 1
Zone 1 is when you are cycling at an intensity that puts your heart rate anywhere from 50 to 64 percent of your MHR. You should be able to talk easily. Use this zone for 60 to 90 minutes for recovery during a session.
Zone 2
Zone 2 is anywhere from 60 to 74 percent of your MHR. Cycling in this zone gives you a base of aerobic endurance. You also burn more fat than carbs in this zone, so if you need to get rid of some excess body fat, this zone can help. As long as you stay well hydrated, you can cycle in this zone for up to six hours.
Zone 3
Zone 3 is approximately 75 to 84 percent of your MHR and is used for improving aerobic endurance. When training in the lower end of Zone 3, you can ride between 45 minutes and two hours to improve endurance and aerobic power. When riding in this zone, be sure to take in carbs to replenish what your body needs to maintain this zone. At the higher end of this zone, you'll feel your muscles start to burn and will find talking difficult. Do not stay in this zone for more than 30 to 60 minutes. This training is best done on flat roads or a steady incline.
Zone 4 and 5
Zones 4 and 5 are high intensity training zones. These zones improve muscular and strength endurance and your ability to ride in these zones for longer times, despite the toll it takes on your body. Zone 4 is approximately 80 to 92 percent of your MHR and Zone 5 is 90 to 100 percent. You can stay in Zone 4 for 15 to 40 minutes. A coach can help you narrow down your specific heart rate range because it varies widely in this training.
Zone 5 should only be used for approximately 10 to 20 seconds at a time as part of an interval training program. After staying in this zone for a few seconds, lower back down to Zone 4 and do not try to get back up into Zone 5 unless your heart rate drops back to your Zone 4 level first.
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