Understanding Heart Rate Zones in Indoor Cycling

Heart rate training transforms random spinning into purposeful workouts. By understanding and utilizing heart rate zones, you can target specific fitness adaptations and track your improvement over time.

Calculating Your Zones

First, determine your maximum heart rate. The simplest formula is 220 minus your age, though this is just an estimate. For more accuracy, perform a field test by warming up thoroughly, then riding as hard as possible for 3 minutes, recovering, and repeating. Your peak heart rate during these efforts approximates your max.

The Five Training Zones

Zone 1 (50-60% of max) – Active recovery. Very easy effort used for warming up, cooling down, and recovery rides. You should be able to talk easily.

Zone 2 (60-70% of max) – Aerobic endurance. Comfortable pace that builds your aerobic base. Most of your training time should be here.

Zone 3 (70-80% of max) – Tempo. Moderately hard effort that improves aerobic capacity. Speaking becomes more difficult.

Zone 4 (80-90% of max) – Threshold. Hard effort that increases your lactate threshold. You can only sustain this for 10-30 minutes.

Zone 5 (90-100% of max) – Maximum effort. All-out sprinting for short bursts. Used sparingly for peak power development.

Using Zones in Class

Match your zones to the instructor’s cues. When they call for a climb, you might target Zone 3-4. During recovery, drop to Zone 1-2. Sprints push you into Zone 5. This intentional approach prevents accidentally going too hard or too easy.

Heart Rate Drift

Be aware that heart rate naturally rises during long efforts even at constant power output. This cardiac drift results from dehydration and rising body temperature. Factor this into your training by monitoring perceived effort alongside heart rate data.

Benefits of Zone Training

Training by heart rate ensures you get the intended benefit from each workout. Easy days stay easy, allowing recovery. Hard days reach the intensities needed to create adaptation. This prevents the common mistake of training moderately hard all the time, which leads to plateaus and burnout.

Invest in a chest strap heart rate monitor for the most accurate readings. Wrist-based monitors work but can lag during high-intensity intervals.