Introduction
Heart rate is the most accessible intensity measurement tool for cyclists. Understanding your training zones allows you to structure your rides, optimize progression, and avoid overtraining.
Finding Your Max HR
The 220 - age formula is a rough approximation. For an accurate measurement, perform a maximal test: after a good warm-up, do 2-3 maximal efforts of 3-5 minutes. The highest value reached is your Max HR.
The 5 Training Zones
Zone 1: Active Recovery (50-60% Max HR)
Very light effort, easy conversation. For recovery rides.
Zone 2: Endurance (60-70% Max HR)
Moderate effort, conversation possible. The key zone for developing endurance. 80% of your volume should be here.
Zone 3: Tempo (70-80% Max HR)
Sustained effort, conversation difficult. Develops aerobic threshold.
Zone 4: Threshold (80-90% Max HR)
Intense effort, conversation impossible. Develops lactate threshold. Use sparingly.
Zone 5: VO2max (90-100% Max HR)
Maximal effort, only for a few minutes. Develops maximal aerobic power.
Limitations of HR
HR is influenced by heat, fatigue, dehydration, and stress. In hot weather, your HR will be higher at the same intensity. This is why a power meter is more accurate.
Conclusion
Understanding your HR zones transforms every ride into structured training. And structured training leads to progression. Your bike awaits you on its David & Clément stand for each session.