Cycling Heart Rate Zone Calculator

Find cycling heart rate zones from your threshold HR.

Endurance upper (~83%) (bpm) 136.95

Tempo upper (~94%) (bpm) 155.1

Threshold upper (~105%) (bpm) 173.25

Formula: Percentages of lactate threshold HR (Coggan)

Step-by-step with your numbers:

1. Values used:

2. Lactate threshold HR = 165 bpm

4. Endurance upper (~83%) = 136.95bpm

5. Tempo upper (~94%) = 155.1bpm

6. Threshold upper (~105%) = 173.25bpm

Did we solve your problem today?

Cyclists often set zones from lactate threshold heart rate (LTHR) rather than max HR.

The math behind it

Coggan zones as % of LTHR: endurance <83%, tempo 84–94%, threshold 95–105%, VO₂ >106%.

LTHR 165 → endurance up to ~137, threshold to ~173 bpm.

How do I find LTHR?

Average heart rate over the last 20 minutes of a hard solo time trial.