Heart rate zones

In the past, 'accumulating kilometres' was the main thing for cyclists. Today, training is more varied, frequently resulting in better race performance. The intensity of the various types of training is often referred to as recovery training, easy endurance training, solid endurance, interval training, etc. Recovery training during which you cycle 60 km for two hours at an easy, constant pace is totally different than intensive interval training over the same time and distance. One way to compare the intensities of various types of training is by measuring our heart rate and power. Obviously, rapid or arduous training will often result in higher heart rates.

calculation OF heart rate zones

 1. Formula for calculating maximum heart rate

A simple and fast calculation (but less accurate)
♂ MAN           220 minus age
♀ WOMAN      230 minus age

2. Karvonen Formula

Calculating the difference between maximum heart rate and heart rate at rest

A more precise, well known calculation. 

Target HR=[(HRmax - HRrest) x % effort of intensity] + HRrest (table 1)

Example: if target HR is 70% =
[(HRmax - HRrest) x 0,7]+ HFrest.
Therefore, if a man of 35 (HRmax: 220 - 35 = 185)
with a HRrest of 65 wants to train at 70 %, his heart
rate should be [(185 - 65) x 0,7] + 65 = 148 bpm.

3. Heart rate zones using the Anaerobic Threshold (AT)

Most effective calculation. Obviously, when used as the standard, AT heart rate zones are more precise. See table 2.

HEART RATE ZONES

Heart rate zone 1 - Recovery training (warming up/ cooling down)

The day after a hard workout/an intensive interval workout or the day after a race you need to recover from the hard work (see super compensation). This is the ideal way for your body to recover.

Note: we do not gain strength during training but during recovery after training. We train in order to start the body's recovery process. In other words, we must always have sufficient rest between the various training sessions and the races.

Heart rate zone 2 - Easy endurance training

These forms of stamina training could be seen as basic stamina. Speed is subordinated to the duration of the workout. This type of endurance training promotes the fat-burning process. 

Heart rate zone 3 - Moderate endurance training

These are minimum training sessions of two hours. They help increase basic stamina. You can repeat them three or four times a week. While training you will experience an increase in heart rate and speed. After recovery, this training will result in better performance potential (super compensation).

Heart rate zone 4 - Intensive endurance training

Short but intensive endurance training in which you train just below the anaerobic threshold. The speed is appreciably greater, reducing the time that you can sustain the training. This training lasts a maximum of 90 minutes. It is particularly good for improving one's sense of tempo and specific race conditions. This zone is suited for training in time blocks.

Note: Untrained cyclists should be careful when doing solid endurance training, since the high speed requires a good basic physical condition.

Example 1: You can do the endurance training in heart zone 2 with three blocks of five minutes in heart zone 4 (with a five-minute rest in between).

Heart rate zone 5 - Extensive interval training

This is the zone in which you reach your anaerobic threshold. Here, you can train in intervals between 5 and 10 minutes, with a recovery time of 1:1 to 1:1/2 (or anything in between). This zone is suitable for training your sense of tempo and power.

Example 2: 4 times 10 minutes intensive training, with 5 minutes of active rest.

Heart rate zone 6 - Intensive interval training

These are intervals of less than 3 minutes, with a recovery time of 1:3.

Example 3a: 10 times 1 minute intensive training, with 3 minutes of active rest.
Example 3b: 6 sprints with a maximum of 15 seconds, with 45 seconds of active rest.

Explanation: the first two columns are self-evident. In the third column you can see the ratio between training and rest. Column four shows the number of repetitions and the potential number of sets into which it could be divided. In the fifth column you can see the maximum duration of your training. Finally, the last column shows the number of recovery days you need before doing another intensive workout.

Anarobic threshold

The anaerobic threshold (or anaerobe threshold) is defined as the intensity above which lactic acid starts to accumulate in the muscles and blood, since more lactic acid is produced than the body can remove. The anaerobic threshold is the transition of the aerobic exertion (with oxygen) to the anaerobic exertion (with deficiency of oxygen). The later that a cyclists reaches this threshold, the better his stamina. Exertions below the anaerobic threshold can be sustained easier for longer periods (at least 45 minutes). Exertions with an intensity above the anaerobic threshold are much more difficult to sustain, since the accumulation of lactic acid causes an increase in the acidity in the blood and muscles. This can cause a negative impact on your performance.

With a fitness test, you can measure where your anaerobic threshold lies. For (well) trained cyclists, your AT is around 92 % of the maximum heart rate. For untrained cyclists, your AT is around 86% of maximum heart rate. In most cases, you can achieve an AT of 92% through proper training. It is almost impossible to get it higher.

Not only the heart-rate is important, but also the power delivered at the anaerobic threshold. The more power you produce at your anaerobic threshold, the faster you can cycle. This is expressed in power per kilogram of body weight. Professional cyclists are usually above 6.5 watt/kg of body weight.

As with the heart rates in a table or zones, we can do the same with power. The table below shows the ideal power to train in the various heart-rate zones.

 
Note: If you wish to do easy endurance training, you should do so at 40% or less of the power you produce at your anaerobic threshold. You can train at the anaerobic threshold at 100 to 105% of the same power.

Discuss with your coach the best way to process the test data in your personal program. It is advisable to take a test every six to eight weeks and compare the data with a previous test.