The Morbius Labs Utlimate Heart Rate Zone Calculator

Predict Max HR: Age Only Method - Not very accurate. Predict Max HR: Age and Sex Formula
MaxHR = 169 220 - Age Male MaxHR = 173.2
Female MaxHR = 173.3
These values MUST be insterted
Age = 51 Enter your Maximum Heart Rate using known MaxHR
Your MaxHR = 192 or one of the values from the estimation formulas above.
Resting HR = 42 Must be taken manually. Take in morning before getting up.
Lactate Threshold = 175 Avg BPM of last 20 min of a 30 min Time Trial as prescribed by Joe Friel
Lactate Threshold = 165 Avg BPM of 60 min Time Trial as prescribed by Andy Coggan.

Please view corresponding worksheets for more thorough descriptions of training zones.

Methodology: Joe Friel: Based on Lactate Threshold Heart Rate (LTHR)

Zone: Percentage Lower HRZ Upper HRZ Accomplishment
1 65% - 81% 113.75 to 141.75 Recovery
2 82% - 88% 143.5 to 154 Aerobic
3 89% - 93% 155.75 to 162.75 Tempo
4 94% - 100% 164.5 to 175 SubThreshold
5A 101% - 102% 176.75 to 178.5 SuperThreshold
5B 103% - 105% 180.25 to 183.75 Aerobic Capacity
5C 106%+ 185.5 Anaerobic Capacity

Methodology: Andy Coggan: Based on Lactate Threshold HR (not Power/Wattage)

Zone: Percentage Lower HRZ Upper HRZ Accomplishment
1 < 68% 112.2 Active Recovery
2 69% - 83% 113.85 to 136.95 Aerobic Capacity. Endurance paced training rides
3 84% - 94% 138.6 to 156.75 Tempo rides, aerobic and anaerobic interval worko
4 95% - 105% 156.75 to 173.25 Threshold. LT intervals (work period only!), shorter
5 >106% 174.9 VO2 Max, shorter (15 km) Time Trials, track points
6 N/A Anaerobic Capacity. Prologue Time Trial, track pur
7 N/A Neuromuscular Power

Methodology: BCF/ABCC/WCPP (Revised Guidelines) - Based on MaxHR only.

Zone: Percentage: Lower HRZ Upper HRZ Accomplishment:
Recovery Below 60% 0 115.2 Recovery. No significan't training effect
1 60% - 65% 115.2 to 124.8 Fat Burning/Recovery
2 65% - 75% 124.8 to 144 Basic Endurance
3 75% - 82% 144 to 157.44 Aerobic Endurance
4 82% - 89% 157.44 to 170.88 Typical Average Road Race Intensity
5 89% - 94% 170.88 to 180.48 Speed training above aerobic threshold
6 94% - 100% 180.48 to 192 Anaerobic Sprints / Intervals

Methodology: Peter Keen - BCF/ABCC Original Guidelines. Based on MaxHR - Zone Limit.
Zone: Zone Limits Lower HRZ Upper HRZ Accomplishment:
1 50 to 45 BPM 142 to 147 Active Recovery
2 45 to 25 BPM 147 to 167 Aerobic Workout
3 25 to 15 BPM 167 to 177 Time Trialing
 4 15 to 0 BPM 177 to 192 Sprinting / Intervals

Methodology: Sally Edwards - Uses MaxHR Percentages.

Zone: Percentage: Lower HRZ Upper HRZ Accomplishment:
1 50% - 60% 96 to 115.2 Healthy Heart Zone
2 60% - 65% 115.2 to 124.8 Temperate Zone
2 65% - 70% 124.8 to 134.4 Temperate Zone
3 70% - 80% 134.4 to 153.6 Aerobic Zone
4 80% - 90% 153.6 to 172.8 Aerobic Threshold Zone
5 90% - 100% 172.8 to 192 Red Line Zone

Methodology: Karnoven Formula - Extremely Intense. Utilizes MaxHR, RestingHR & Age.
Zone: Percentage: Lower HRZ Upper HRZ Accomplishment:
1 60% - 70% 132 to 147 Weight Management Zone
2 70% - 80% 147 to 162 Aerobic Zone
3 80% - 90% 162 to 177 Aerobic Threshold Zone
4 90% - 100% 177 to 192 Red Line Zone

Metodology: Ric Stern - Based on Max MaxHR (http://cyclecoach.com/)

Zone Zone Limits: Lower HRZ Upper HRZ Accomplishment:
Recovery 60 - 40 BPM 132 to 152 Recovery
1 50 - 45 BPM 142 to 147 Endurance
2 45 - 40 BPM 147 to 152 Endurance
3 40 - 30 BPM 152 to 162 Endurance
4 30 - 25 BPM 162 to 167 Intensity
5 25 - 15 BPM 167 to 177 Intensity
6 15 - 0 BPM 177 to 192 Max
7 15 - 0 BPM 177 to 192 Max

Methodology: Dr. Peter Kanopka - Age Based Training. MaxHR not necessary.
Level: Percentage: Lower HRZ Upper HRZ Accomplishment:
1 N/A 109 to 119 Active Recovery
2 N/A 119 to 129 Endurance / Improved Fat Burning
3 N/A 129 to 139 Intensive Endurance Training
4 N/A 139 to 149 Speed Training Below Aerobic Threshold
5 N/A 149 to 159 Speed Training Above Aerobic Threshold
6 N/A 159 to 169 Sprint Training

Methodology: ACSM Guidelines - Uses Karnovan Formula of MaxHR and RestingHR. Not Age based.
Zone: Percentage: Lower HRZ Upper HRZ Accomplishment:
1 50% - 85% 117 to 169.5 20 - 60 Minutes continuous aerobic activity
3 - 5 days per week, alternating days
alculator
Age and Sex Formula
214 - (Age x 80%)
209 - (Age x 70%)

cribed by Joe Friel.

Endurance paced training rides

bic and anaerobic interval workouts (work & rest combined), longer (>2.5 Hr) road races
vals (work period only!), shorter (<2.5 Hr) road races, criteriums
15 km) Time Trials, track points race
y. Prologue Time Trial, track pursuit, track mis-and-out

fican't training effect

Basic Band
Basic Band
Intensive Band
oad Race Intensity Intensive Band
ve aerobic threshold Maximal Band
Maximal Band
ved Fat Burning

ow Aerobic Threshold
ove Aerobic Threshold

gHR. Not Age based.

ntinuous aerobic activity

k, alternating days
The Morbius Labs Utlimate Heart Rate Zone Calculator
Expected physiological adaptations from training in zones 1 - 7 (Modified fo
Zone 1 Zone 2 Zone 3 Zone 4
Active Recovery Aerobic Capacity Tempo Threshold
Intensity Factor < 68% 69% - 83% 84% - 94% 95% - 105%
Example Length 0.5 - 3 hours 1- 6 hrs 1-4 hours 8-30 minutes
Increased Plasma Volume x xx xxx
increased mitochondrial
enzymes xx xxx xxxx
increased lactate threshold xx xxx xxxx
increased muscle glycogen
storage xx xxxx xxx
hypertrophy of slow twitch
muscle fibers x xx xx
increased muscle
capillarization x xx xx
interconversion of fast
twitch muscle fibers (type
IIb>type IIa) xx xxx xxx
increased stroke
volume/maximal cardiac
output x xx xxx
increased VO2 Max x xx xxx
increased muscle high
energy (ATP/PCr) stores
Increased anaerobic
capacity ("lactate
tolerance")
Hypertrophy of fast twitch
fibers
increased neuromuscular
power

Sample workouts for the athlete whose training levels are described in the a
Level Purpose Of Session Prescribed Workout
1 Active Recovery Ride for 1 Hr max @ level 1

2 Basic Endurance Ride for 3 Hrs @ level 2

3 Temp Training Warm up by riding for 15-30 min @

(Race Simulation) level 1-2, then ride for 1.5 Hrs @
level 3, followed by an additional
 15-30 min @ level 1-2

4 Development of LT Warm up thoroughly as if for a race, by e.g.

riding for 15-30 min @ level 1-2, including a
few short (1-3 min) efforts at level 3-4. Then
perform 2 x 20 min @ level 4, with 5 min @
level 1 between efforts. Warm down by
riding an additioan 15 min @ level 1-2.

5 VO2 Max Training Warm up thoroughly as above, then complete

6 x 5 min @ level 5, with 2.5-5 min @ level 1
between efforts. Warm-down by riding an
additional 15 min @ level 1-2.

6 Anaerobic Capacity Warm up thoroughly as above, then perform

10 x 1 min @ level 6, with 3 min @ level 1
between efforts. Warm-down by riding an
additional 15 min @ level 1-2

7 Neuromuscular Power After a very thourough warm up, perform

6-10 all-out 10 second sprints, with
complete recovery between efforts
culator
zones 1 - 7 (Modified for HR not Power/Watts)
Zone 5 Zone 6 Zone 7
VO2 Max Anaerobic Capacity Neuromuscular Power
>106% N/A N/A
3-6 minutes 1 minute 5-15 seconds
xxxx x

xx x
xx x

xx x

xxx x

xxx x

xx x

xxxx x
xxxx x

x xx

x xxx x

x xx

x xxx

s are described in the above table:

Notes/Details
Avoid steep climbs, jumps out of turns, or being forced to ride
harder than desired by road/wind conditions, esp at beginning
of ride.

Occasional periods of continuous riding at level 3 acceptable

but if so must be balanced with comparable periods of lower
intensity training. Avoid extended periods at level 4 and above
unless mecessitated by terrain.

Best done on rolling to hilly terrain, alone or perhaps with training

partner of comparable ability. Attempt to maximize variation in
power during tempo period by attacking climbs, accelerating hard
out of turns, etc., while still keeping intensity high enough at all
times to maintain average power within level 3. Concentrate on not
letting average power fall during 2nd half of tempo period as
fatigue developes.

Carefully "roll into" 1st interval, making sure that intensity does
not exceed targeted power during the first few minutes. Thereafter,
try to maximuze average power while still keeping perceived effort
just below actual race intensity. During 2nd interval, attempt to
replicate this effort - inability to maintain average power during 2nd
interval within 10 W of that of the 1st efforts indicates either
A) poor pacing (1st interval too intense), and/or B) inadequate
recovery from prior training. Abandon workout if, based on prior
experience, perceived effort is excessively high to average power.

Use power data to avoid starting out at an unsustainable intensity,

either at the beginning of each interval or during the first few intervals,
and as a "carrot" to maintain intensity during later efforts. Stop
before completion of all efforts if unable to achieve goal power -
if this happens in several consecutive workouts, reduce gal power
for next such training session

Effort during routine training should be very high but not quite
"all out" - see above. During peaking phase, increase absolute
power, interval duration (e.g., to 2 min), and amount of recovery
between efforts, and reduce number of repititions to as few as
3 or 4. Terminate workout when average power during interval
decreases by > 10%.

Perform sprints on slight uphill and/or from low velocity so as

to maximize fast-twitch fiber recruitment. Terminate workout
when maximum power achieved during sprint decreases by
> 10%.
The Morbius Labs Utlimate Heart Rate Zone Calculator
Zone: Percentages:
Recovery Below 60%
1 60% - 65%

2 65% - 75%

3 75% - 82%

4 82% - 89%

5 89% - 94%

6 94% - 100%
orbius Labs Utlimate Heart Rate Zone Calculator
Benefits of Zone:
Short rides (non-training) for recovery
Development of economy and efficiency with very high volume, low stress work. Very long sessions improve the combustion an

Development of economy and efficiency with high volume, moderate stress work. An important intensity for establishing a firm

Development of aerobic capacity and endurance with moderate volume work at a controlled intensity. Should be done alone or

Typical 'mean' intensity of most road races. Useful for tapering and as preparation, to simulate race pace, rather than as trainin

Raising of anaerobic threshold, improvement of lactate clearance and adaptation to race speed. Should be done alone and…
(1) as a specific road or 'turbo' session or
(2) for controlled periods within a shortened Zone 1 or 2 session or
(3) in a 10 or 25 mile time trial.
High intensity interval training to increase maximum power and improve lactate production or clearance. Probably best done on
NOTE 1. Should be done only when completely recovered from previous work.
NOTE 2. Heart rates are not the best guide for this type of training. Intensity should be such that the effort can just be held to th
 s. Combine with Zone 2 for practical unstructured low stress rides.

s. Combine with Zone 1 for practical unstructured low stress rides

p to stay in zone. Possible (but boring) on a turbo trainer for up to one hour in bad weather. 'Modules' can be incorp orated into Zone 1 or 2

ould be ended when the effort starts to tell.

erval. Ride on feel and use heart rate for feedback.

orp orated into Zone 1 or 2 rides to increase intensity whilst maintaining volume.
The Morbius Labs Ultimate Heart Rate Zone Calculator
Zone: Zone Limits:
1 50 to 45 BPM

Low Level 2 45 to 25 BPM

Normal Level 2 45 to 25 BPM

3 25 to 15 BPM

4 15 to 0 BPM
s Labs Ultimate Heart Rate Zone Calculator
Benefits of Zone:
Purpose: The real value of Level 1 training is as a controlled, active recovery exercise, performed between more stressful wor

Limiting Factors: The major factors that limit training at this level are energy reserves in the form of blood sugar and fluid loss

Frequency: This type of cycling is essential for riders returning to training following enforced inactivity due to an accident, injur

Purpose: Long training rides at Low Level 2 will have a similar training effect as normal Level 2, but additionally the body will b
forced to continuously recruit, within the working muscles, as many muscle fibers as possible in order to obtain adequate
supplies of muscle glycogen. Also, the ability to use fat as a fuel source will be further enhanced. It is important during Low leve
2 training that plenty of fluid is consumed without restriction, to avoid dehydration, and there must be a continuous intake of
carbohydrate, throughout the ride, to maintain the blood glucose level. Unless this glycogen replacement process is started
immediately and followed by .normal meals high in carbohydrate, the ability to train on subsequent days will be severely
restricted.

Heart Rate: For the road rider particularly there are occasions when an extended long ride at the bottom end of Level 2 is
desirable. These rides would typically be performed at around 45 BPM below MHR and be between 3 and 5 hours in duration.
Frequency: Because of the debilitation effects of exhausting the body's glycogen stores, long duration Low Level 2 training
should be relatively infrequent; pre-season maximum once per week, and possibly reducing to once every ten days or so in
season, depending on racing commitments. At least 24 hours recovery is required before performing more training at Levels 2,
or 4.
Purpose: Training at Level 2 results in a number of important physiological changes. These include: the improvement of the
supply of oxygen to the working muscles by an increase in the heart's capacity to pump blood; a rise in the total volume of bloo
the growth of small blood vessels within the muscles; and the fine tuning of controlled blood flow in the body. The ability of the
muscles to use oxygen also improves, through changes in the biochemistry of the muscle fibers, enabling you to work more
efficiently, and at higher work intensities, without the onset of fatigue. A further effect is to encourage the body to use fat as a fu
source in preference to the all-important carbohydrate stores.

Heart Rate: Level 2 is the training intensity at which the major biological mechanisms which determine your performance as a
cyclist start to become taxed. For most riders this level equates to a heartbeat range of 35 - 45 BPM below measured maximum
heart rate.
Sensation: Although this intensity is at a relatively comfortable pace, Level 2 training requires a marked increase in
concentration over Level 1. Without this higher degree of concentration the effort can easily drop back to Level 1. Breathing rat
becomes more rhythmic and is noticeably deeper. Conversation is possible, but frequent pauses are necessary to regain
breathing pattern.

Limiting Factors: Frequent rides over 90 minutes at this pace are possible, but longer training rides at this intensity are very
draining (See Section : "Low Level 2"). There is a strong risk of dehydration and of the body's carbohydrate stores becoming
exhausted. This causes blood sugar levels to become very low and can lead to distressing symptoms of muscle weakness and
dizziness. This can be avoided by adequate carbohydrate intake during the immediately following Level 2 training. The session
should not exceed two hours when performed on daily basis.
Frequency: Because Level 2 training is fundamental to improved cycling performance, rides at this intensity should figure
prominently in an elite rider's training program. At least three Level 2 sessions per week are essential, best performed alone or
a small group as a steady line-out.
Purpose: The objective of Level 3 training is to exercise for a sustained period just at your critical threshold. Such a workout pl

Heart Rate: The Kingcycle Performance Potential Test should give a clear indication of your correct heart rate intensity for Lev

Sensation: Level 3 training is best performed as a continuous steady effort, and the intensity is such that it can only be sustain

Limiting Factors: The major factor limiting Level 3 training is the discomfort associated with the failure of the body to maintain

Frequency: Although mentally taxing, since Level 3 training will accustom the body to the physical load that will be encountere

Purpose: As the primary objective of interval training is to near-maximally load the cardiovascular system by repeatedly pushin

Heart Rate: Level 4 training is based on repetitions of intervals of hard efforts and recovery with the work efforts near or at you

Sensation: Training at Level 4 requires you to work at intervals of intensity above your critical threshold so steady-state exerci

Limiting Factors: Carbohydrate is the only fuel source for Level 4 training. Since the efforts involved require the full recruitmen

Frequency: Detailed information in interval training is beyond the scope of these guidelines, and advice from your coach, or fu
ssful workouts, or at times when higher levels of training are undesirable for mental or physical reasons. It is below the level of intensity at w

fluid loss. Appropriate food and drink should therefore be carried on rides in excess of 1 - 2 hours. In an elite endurance cyclist the major fu

ent, injury or sickness. Level 1, used as a regular recovery ride, could assist in avoiding chronic fatigue and destructive efforts of overtrai ni
 orkout places a very high load on the body's ability to supply oxygen to the working muscles. Equally important, it stresses the mechanisms

y for Level 3 training. However, a good approximation is to work in the range of 15 to 25 BPM below your measured maximum heart rate.

e sustained for relatively short periods. In practice this should be rides which last between 25 & 30 minutes, plus both a warm-up and warm

maintain control of the fatigue-causing processes. The depletion of the body's carbohydrate store dramatically affects this type of training so

countered in most racing situations, it must be included as an important element of your training program. Two sessions per week at Level 3

dly pushing yourself almost to the point of exhaustion, the major benefit is the resistance to short-term fatigue. There are training effects thro

or at your maximum heart rate.

te exercise is no longer physically possible. Recovery time between each of a series of work repetitions will vary, depending on the type of t

ecruitment of muscle fibers, the training will be limited by a failure to supply energy to the muscles at the rate required to maintain power out

ach, or further reading is strongly recommended. Level 4 is the most demanding form of training both physically and psychologically and it w
ow the level of intensity at which a significant strain is placed on the body functions that limit cycling performance. Only slow, oxygen-using

durance cyclist the major fuel source for that energy will be fat.

tructive efforts of overtraining. However, it will not result in large improvements in performance and cannot be considered as a suitable train
 it stresses the mechanisms which control the fatigue causing the processes that occur within the muscles at high work rates. Training at th

red maximum heart rate.

s both a warm-up and warm-down of around 15 minutes each. Breathing rate would be rapid and powerful, but should remain regular. If on

affects this type of training so it is important to ensure that you are fully recovered from any previous training session. If you perform Level 3

sessions per week at Level 3 intensity performed alone are therefore highly recommended.

here are training effects throughout all muscle fibers and maximum power is developed by increasing the rate at which carbohydrate can be

, depending on the type of training being undertaken and whether full or partial recovery is desired. The duration of the work efforts should

quired to maintain power output. This failure will be the result of a combination of large increases in muscle acidity, inability to supply sufficie

and psychologically and it will not replace the vital endurance training as performed at Levels 2 and 3. In practical terms, Level 4 training ca
. Only slow, oxygen-using muscle fibers will be working. There is a possibility that muscle sugar stores could actually increase during Level

nsidered as a suitable training intensity, even for long rides. See Section "Low Level 2".
h work rates. Training at this intensity ensures a heavy aerobic stress and should improve the power output you can sustain before the onse

hould remain regular. If on completion you feel that you could have continued the effort for a longer period, then it is unlikely that the work ra

sion. If you perform Level 3 training on indoor apparatus, heat build-up can be a problem. It is important to make sure that you can dissipate

which carbohydrate can be broken down to lactate in the muscles. Therefore, specific skills such as sprinting and climbing are enhanced.

of the work efforts should be between 30 seconds and 3 minutes and rest intervals from around 1 to 2 minutes depending on the cycling dis

y, inability to supply sufficient oxygen to the muscles, and a depletion of carbohydrate stores.

l terms, Level 4 training can be though of as icing on the cake of a training program in that it tunes all the basic fitness work into real race co
ually increase during Level 1 Training, provided that t here is a high intake of carbohydrate during the ride. Furthermore this low intensity lev
can sustain before the onset of fatigue.

t is unlikely that the work rate was high enough. Conversely, i f during the session you become progressively exhausted, with heart rate, bre

sure that you can dissipate the heat produced by the body and a large cooling fan is considered essential in warm environments.

d climbing are enhanced.

depending on the cycling discipline you are training for.

tness work into real race conditioning. Sessions should t herefore be added to the pre-season training program close to the commencemen
ermore this low intensity level is ideal for improving basic skills, adjusting riding technique and acclimatizing the body to long periods in the s
hausted, with heart rate, breathing rate and muscular pain rising continuously, then the load is too great. Level 3 training requires intense co

rm environments.

close to the commencement of actual racing. Begin each Level 4 session with at least a 15 minute warm-up and follow actual training with a
ody to long periods in the saddle. Level 1 is the basis of most club runs, an d a very pleasant activity, but should not be confused with serio
training requires intense concentration and is psychologically very demanding.

follow actual training with a warm down routine.

not be confused with serious race training.
The Morbius Labs Utlimate Heart Rate Zone Calculator
Zone: Percentage:
1 50% - 60%

2 60% - 70%

3 70% - 80%

4 80% - 90%

5 90% - 100%
us Labs Utlimate Heart Rate Zone Calculator
Benefits of Zone:
This is the safest, most comfortable zone, reached by walking briskly. Here you strengthen your heart and improve muscle mas
you reduce body fat, cholesterol, blood pressure, and your risk for degenerative disease. You get healthier in this zone, but not
-- that is, it won't increase your endurance or strength but it will increase your health. It's also the zone for warming up and cool
before and after more vigorous zones.
It's easily reached by jogging slowly. While still a relatively low level of effort, this zone starts training your body to increase the

In this zone -- reached by running easily as an example -- you improve your functional capacity. The number and size of your b
vessels actually increase, you step up your lung capacity and respiratory rate, and your heart increases in size and strength so
exercise longer before becoming fatigued. You're still metabolising fats and carbohydrates at about a 50-50 rate which mean
burning at the same ratio.
This zone is reached by going hard -- running faster. Here you get faster and fitter, increasing your heart rate as you cross from
to anaerobic training. At this point, your heart cannot pump enough blood and oxygen to supply the exercising muscles fully so
respond by continuing to contract anaerobically. This is where you "feel the burn." You can stay in this zone for a limited amoun
usually not more than an hour. That's because the muscle just cannot sustain working anaerobically (this means without suffici
oxygen) without fatiguing. The working muscles protect themselves from overwork by not being able to maintain the intensity le

This is the equivalent of running all out and is used mostly as an "interval" training regiment -- exertion done only in short to inte
e rate of fat release from the cells to the muscles for fuel. Some people call this "the fat burning zone" because up to 85 % of the total calor

termediate length bursts. Even world-class athletes can stay n this zone for only a few minutes at a time. It's not a zone m ost people will se
p to 85 % of the total calories burned in this zone are fat calories that is equally as important. Fit and unfit people burn fat differently. The m

a zone m ost people will select for exercise since working out here hurts and there is an increased potential for injury.
le burn fat differently. The more fit you are, the more effectively you use fat to maintain a healthy weight. On the other hand, perhaps you've
other hand, perhaps you've been exercising vigorously, but not losing the weight you expected to. Could be you've been working too hard a
've been working too hard and need to drop back to this zone and exercise longer.
The Morbius Labs Utlimate Heart Rate Zone Calculator
Zone: Percentage:
1 60% - 70%

2 70% - 80%

3 80% - 90%

4 90% - 100%
orbius Labs Utlimate Heart Rate Zone Calculator
Benefits of Zone:
Training within this zone develops basic endurance and aerobic capacity. All easy recovery running should be completed at a m

Training in this zone will develop your cardiovascular system. The body's ability to transport oxygen to, and carbon dioxide awa

Training in this zone will develop your lactic acid system. In this zone your individual anaerobic threshold is found - sometimes

Training in this zone will only be possible for short periods of time. It effectively trains your fast twitch muscle fibres and helps to
ximum of 70%. Another advantage to running in this zone is that while you are happily fat burning you may lose weight and you will be allow

rom, the working muscles can be developed and improved. As you become fitter and stronger from training in this zone it will be possible to

erred to the point of deflection (POD). During these heart rates the amount of fat being utilised as the main source of ene rgy is greatly redu

evelop speed. This zone is reserved for interval running and only the very fit are able to train effectively within th is zone.
weight and you will be allowing your muscles to re-energise with glycogen, which has been expended during those faster paced work-outs.

s zone it will be possible to run some of your long weekend runs at up to 75%, so getting the benefits of some fat burning and improved ae

e of ene rgy is greatly reduced and glycogen stored in the muscle is predominantly used. One of the by-products of burning this glycogen, i
se faster paced work-outs.

at burning and improved aerobic capacity.

s of burning this glycogen, is the runners worst enemy, lactic acid. There is a point at which the body can no longer remove the lactic acid fro
er remove the lactic acid from the worki ng muscles quickly enough. This happens at an individual heart rate for us all and is accompanied b
us all and is accompanied by a rapid rise in heart rate and a slowing of your running pace. This is your anaerobic threshold or POD. Throug
threshold or POD. Through the correct training it is possible to dela y the POD by being able to increase your ability to deal with the lactic a
bility to deal with the lactic acid for a longer period of time or by pushing the POD higher.
The Morbius Labs Utlimate Heart Rate Zone Calculator
Zone:

Recovery

1 to 3

4&5

6&7
he Morbius Labs Utlimate Heart Rate Zone Calculator
Benefits Of Zone
As with any previous training system, such as heart rate, each zone is specifically aimed at various physiological criteria.

Recovery Zone: This zone is designed to be a very light workload, such that it causes no significant adaptations, and also limits

Zones 1-3: These zones are primarily designed to help with endurance, allowing high volume, low intensity work to be complete

Zone 4-5: These zones are increasing in intensity, and somewhat-to-very fatiguing. Time trials, and solo/small group 'breaks' in

Zone 6-7: These zones are maximal, and accordingly, rely solely on carbohydrate as the fuel supply. Before attempting training

For more info check these web sites:

http://www.cyclingnews.com/fitness/?id=powerstern
http://cyclecoach.com/
physiological criteria.

adaptations, and also limits the cyclist to an easy session, thus preventing a build up of fatigue, or to help in the return after being ill/injured

ntensity work to be completed. Zone 2 forms the 'core' of an endurance cyclist's training programme. At the lower zone, fat is the pred

solo/small group 'breaks' in road races are at this level. Lactate levels are just below to above 'threshold', and carbohydrates are the main e

y. Before attempting training in these zones, the rider must be fully recovered and mentally 'up' for it. At this intensity, the rider is bridging a
 return after being ill/injured.

e lower zone, fat is the predominant fuel source, with carbohydrate usage increasing as intensity increases.

arbohydrates are the main energy supply.

sity, the rider is bridging a small gap, or climbing a moderate hill (for example, one that takes up to five minutes) at maximal effort. Physiolo
at maximal effort. Physiologically, you're at VO 2 max or above.
The Morbius Labs Utlimate Heart Rate Zone Calculator
NOTE: This is an aged based metodology and does not use MaxHR in its calculation.
Level Percentage:
1 N/A
2 N/A
3 N/A
4 N/A
5 N/A
6 N/A
orbius Labs Utlimate Heart Rate Zone Calculator
an aged based metodology and does not use MaxHR in its calculation.
Benefits of Zone:
Active Recovery
Endurance / Improved Fat Burning
Intensive Endurance Training
Speed Training Below Aerobic Threshold
Speed Training Above Aerobic Threshold
Sprint Training

Dr. Kanopka was team doctor to the German National Cycling Association. He is a highly respected cycling coach who has pub

His zones are calculated by THR = 150 + (10 x Level) - Age.

Note: I tried to find better descriptions of what these zones accomplish as I have on the others, however, there isn't very much
 cycling coach who has published numerous books, brochures and articles. In his book 'Cycle Sport'. Dr. Kanopka defines six levels of train

wever, there isn't very much information available. It may possibly be due to the fact that this is somewhat dated material.
ka defines six levels of training intensity, based entirely on age.
The Morbius Labs Utlimate Heart Rate Zone Calculator
Zone: Percentage:
1 50% - 85%
Morbius Labs Utlimate Heart Rate Zone Calculator
Benefits of Zone:
These guidelines from the American College of Sports Medicine (ACSM) are intended to help
healthy people to stay that way. The information is given out for free by the University of
Illinois. This Zone includes everything from very light exercise, almost up to the anaerobic
threshold. It is rather difficult to ride a bike and not be within these guidelines.