Training in this area is only possible in short periods and helps you develop top speed.Īlso, make sure to check the table bellow as well, and make your running plans based on your needs.

And last, but not least, zone 5: Very difficult – 93% to 100% of maximum HR.

As for zone 4, it is difficult – 87% to 93% of maximum HR, increases the LHTR.

Further, zone 3 is Moderately hard – 80% to 87% of maximum HR.

Training in this area will increase endurance and efficiency.

Zone 2: Stable – 73% to 80% of maximum HR.

Useful for stimulating blood flow, for recovery after heavy training.

So, zone 1 stands for: Easy – 68% to 73% of maximum Heart Rate.

Or simply try your handheld device based on the percentages below. You can divide your heart rate into exercise zones using the above zone calculator with your maximum rate. If you do not want to use LHTR to calculate your HR, you can check the generalized Target Heart Rate. After the test is performed, measure the average amount in the last 20 minutes of the test. Do not take the test in areas where you are forced to go uphill or downhill, and choose an environment that will not slow you down.Īlso, do the test all by yourself – if you go with a training partner, the outcome will probably be different. Don’t take breaks drive 30 minutes straight. Don’t hold back – expect sweat, shortness of breath, runny nose. The lactate threshold test time is limited to 30 minutes, during which you need to drive as fast as you can. This threshold can only be crossed at short intervals prolonged training above LHTR makes your endurance decrease rapidly.ĭetermination of LTHR is based on a test run. This is the heart rate where your body has increased blood acidification. The determination of HR zones is based on the determination of LTHR. What is Lactate Threshold Heart Rate – LTHR?īefore calculating your heart rate zones (HR zones), you must determine your lactate heart rate threshold (LTHR). Moreover, explore our Absolute Reticulocyte Count Calculator as well. Take your time and make your plans so you have the high quality trainings, and also find some useful posts on our site to help you with that, besides this one. Want to see how many calories you will burn while cycling? Check the calorie burner calculator on your bike!Īlso, we recommend you several other health and sport related posts on our site, such as Bruce Protocol METs, Earned Run Average, or maybe Passer Rating post. With a few simple steps, you will see your strength zones and learn to optimize your exercise for the best effects. If you want to check your heart rate zones, you can do so with the help of our tool, and you will rediscover your regular training. Then work up to more active exercise as you get more fit.Cycling Heart Rate Zone Calculator will help you determine your regular training. If you are a beginner, start at a less active level. You can break this up into smaller parts during the day. Or with a harder-strength workout a total of 75 minutes each week. You can improve your fitness and health by doing a moderate-strength workout a total of 150 minutes each week. Keep in mind that exercise doesn't have to be hard to give you health benefits. Your target heart rate can tell you that. When you exercise, you should know how much your heart is working.

It can help you stay healthy and at a normal weight.

You can buy these at sporting goods stores and some drugstores. Or count for 30 seconds and double the result.

Place your fingers (not thumb) on either of these spots. The easiest spots to find your pulse are at your neck and wrist. You can find out your heart rate when you exercise. You can aim for 55% to 90% of your maximum heart rate. If you do endurance training, your target heart rate will be different. It means you likely don't have any health issues that make it unsafe for you to exercise. Because you are athletic, this means that you exercise often and actively. This means your target rate should be 70% to 85% of your maximum heart rate. You marked your fitness level as athletic.

Heart health calculator