1. What is the British Cycling Heart Rate Zone?

The British Cycling Heart Rate Zone formula calculates target training zones based on age, resting heart rate, and desired intensity level. It's widely used by cyclists to optimize their training intensity.

2. How Does the Calculator Work?

The calculator uses the British Cycling formula:

Where:

• \( Age \) — Age in years
• \( RHR \) — Resting heart rate in beats per minute (bpm)
• \( Intensity \) — Training intensity as a decimal (0-1)

Explanation: The formula first calculates your heart rate reserve (220 - age - RHR), then applies the intensity factor and adds back your resting heart rate.

3. Importance of Heart Rate Zones

Details: Training in specific heart rate zones helps cyclists target different physiological adaptations, from endurance building to high-intensity interval training.

4. Using the Calculator

Tips: For accurate results, measure your resting heart rate first thing in the morning before getting out of bed. Intensity should be between 0 (no effort) and 1 (maximum effort).

5. Frequently Asked Questions (FAQ)

Q1: What are typical intensity levels for different zones?
A: Recovery (0.5-0.6), Endurance (0.6-0.7), Tempo (0.7-0.8), Threshold (0.8-0.9), VO2 Max (0.9-1.0).

Q2: How accurate is the 220-age formula?
A: It's an estimate - individual maximum heart rates can vary by ±10-20 bpm from the formula.

Q3: When should I measure my resting heart rate?
A: Measure first thing in the morning after waking up, before any activity, for several days to get an average.

Q4: Are there limitations to this formula?
A: It doesn't account for fitness level, genetics, or medications that affect heart rate.

Q5: Should I use this for all my training?
A: It's a good guideline, but consider combining with perceived exertion and power data if available.