Cycling Heart Rate Zones — Karvonen Method
Target HR = RHR + (HRR × %Intensity). 5 zones: Z1 Recovery, Z2 Endurance, Z3 Tempo, Z4 Threshold, Z5 VO2max. Pro resting HR 28–40 bpm. Z2 ≈ 55–75% FTP.
Why This Stat Matters
Why: Karvonen uses heart rate reserve for more accurate zones than % of max. 80% of training in Z2. Power correlation: Z2 ≈ 55–75% FTP.
How: Enter age, resting HR, optional max HR (0 = 220-age). Get all 5 zones with Karvonen formula.
- ●Pro cyclists resting HR 28–40 bpm (Indurain ~28)
- ●Z2 = 80% of training; Z4–5 for intervals
- ●HR drift 5–10% in long rides; power more stable
Target HR = RHR + (HRR × %Intensity)
5 cycling-specific zones. Z2 ≈ 55–75% FTP. Pro resting HR 28–40 bpm.
Preset Profiles
HR Zones
For educational and informational purposes only. Verify with a qualified professional.
🏅 Sports Records
Miguel Indurain resting HR ~28 bpm—among lowest in elite cycling
HR drift: 5–10% increase at same power in long rides
Elite cyclists cardiac output 30–40 L/min at max
🎯 When to Use This Calculator
Use when setting up a training plan without a power meter, or to cross-reference HR with power zones. Essential for beginners and those using HR-based training. Also useful for understanding Zone 2 (endurance) and threshold (Z4) targets.
Worked example
Age 35, RHR 60, Max 185 (or 220−35=185). HRR = 125. Z2 (60–70%): 60 + 125×0.60 = 135, 60 + 125×0.70 = 147.5. Z2 = 135–148 bpm. Z4 (80–90%): 160–172 bpm.
The Karvonen formula calculates target HR for training zones: Target = ((Max HR - Resting HR) × %Intensity) + Resting HR. Uses heart rate reserve for accuracy. Pro cyclists typically have resting HR 28–40 bpm (Miguel Indurain ~28 bpm). HR drift can be 5–10% in long rides. Cardiac output in elite cyclists: 30–40 L/min.
📋 Key Takeaways
- • Pro cyclists typically have resting HR 28–40 bpm
- • HR drift can be 5–10% during long rides
- • Cardiac output in elite cyclists: 30–40 L/min
- • Z2 ≈ 55–75% FTP; Z4 ≈ 91–105% FTP for power correlation
💡 Did You Know?
📖 How Cycling HR Zones Work
The Karvonen method uses heart rate reserve (HRR) = Max HR - Resting HR. Each zone is a percentage of HRR added to resting HR. This accounts for individual fitness better than simple % of max.
Step 1: Find HR Reserve
HRR = Max HR - Resting HR. If max is 190 and resting is 50, HRR = 140 bpm.
Step 2: Apply Zone Percentages
Z2 (60–70%): Target = 50 + (140 × 0.60) to 50 + (140 × 0.70) = 134–148 bpm.
Step 3: Use in Training
80% of training in Z2. Z4–5 for intervals (2–8 min). Recovery rides in Z1. Match HR to power when possible for best accuracy.
🎯 Expert Tips
💡 Zone 2 Is King
80% of training should be Z2. Builds mitochondrial density, fat oxidation. Conversational pace.
💡 Power vs HR
Power is more stable. HR varies with fatigue, heat, caffeine. Use both for best accuracy.
💡 Test Max HR
220 - age can be ±10–15 bpm off. Do a 5-min all-out or lab test for accuracy.
💡 FTP Correlation
Z2 ≈ 55–75% FTP. Z4 ≈ 91–105% FTP. Power zones are more precise for training.
⚖️ Karvonen vs Other Methods
| Feature | Karvonen | % of Max | Power Zones |
|---|---|---|---|
| Accounts for HR reserve | ✅ | ❌ | N/A |
| Individual fitness | ✅ | ⚠️ | ✅ |
| Stable in long rides | ⚠️ | ⚠️ | ✅ |
| No power meter needed | ✅ | ✅ | ❌ |
| FTP correlation | ⚠️ | ❌ | ✅ |
📊 By the Numbers
📚 Official Sources
⚠️ Common HR Zone Mistakes
- Using 220 - age for max HR—can be ±10–15 bpm off; do a field test for accuracy
- Measuring resting HR after coffee or stress—measure first thing in the morning, lying down
- Training too hard—80% of volume should be Z2; most riders do too much Z3–5
- Ignoring HR drift—HR rises 5–10% at same power in long rides; power is more stable
- Not retesting—max HR and resting HR can change; retest every 6–12 months
📐 Karvonen Formula
HR Reserve = Max HR − Resting HR
Target HR = Resting HR + (HR Reserve × %Intensity)
Example: RHR 50, Max 190 → HRR 140. Z2 (65%) = 50 + (140 × 0.65) = 141 bpm
Zones: Z1 50–60%, Z2 60–70%, Z3 70–80%, Z4 80–90%, Z5 90–100%. Most training in Z2.
Pro tip: If you have both HR and power, use power for training zones—it's more stable. HR zones are useful when you don't have a power meter.
The Karvonen method is more accurate than simple percentage-of-max because it uses your heart rate reserve. Elite cyclists like Miguel Indurain had remarkably low resting HRs (28 bpm); your zones will reflect your own physiology. Pair with power data when available for best results.
⚠️ Disclaimer: This calculator provides estimates based on the Karvonen formula. Individual variation exists. Consult a physician before starting intense training. Not medical advice. HR zones may vary with fitness, medications, and health conditions.