Why heart rate zones matter for cycling
Training in different heart rate zones targets different fitness adaptations, from easy recovery rides to maximal efforts. Riding mostly in the right zones helps build endurance and avoid overtraining.
The Karvonen method
This calculator estimates your maximum heart rate as 220 minus your age, then uses the Karvonen formula, which factors in your resting heart rate to calculate your heart rate reserve (HRR = max HR – resting HR). Each training zone is a percentage of that reserve added back to your resting heart rate.
These are general estimates for fitness planning purposes. Individual max heart rate can vary significantly from the age-based formula; for precise zones, a lab-based fitness test is more accurate. This tool is not medical advice.
Last reviewed August 2026