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Individual training zones cycling by heart rate

 If the individual heart rate at the threshold (FTHR) is determined or known by a test, training ranges can be read in direct dependence from the respective threshold heart frequency from the respective chart.
Training zones biking by heart rate (130-150 rpm)
Training zones biking by heart rate (152-172 rpm)

Setting training zones on the training platform

Training session by heart frequency and training zones

Athletes with the weekly coaching option do not need to take any actions, the values will be entered by the coach.

Athletes with prepared training plans give the train area below:

  1. Settings /Account Settings
  2. Zones
  3. Power
  4. Enter of the FTHR-value
  5. Select type -> Threshold heart frequency
  6. Select method -> Andy Coggan (5)
  7. Calculate
  8. Add
  9. If necessary enter the name of the zones
    (the default is Z1, ...)
    Zone 1 - Active Recovery
    Zone 2 – Aerobic Capacity
    Zone 3 – Tempo Rides
    Zone 4 – Threshold
    Zone 5 – VO2 Max
  10. Save with save and close

For each planed training session the individual training pulse and the training area of each single part/interval of the training will be displayed.


There are unfortunately no standardized training areas, not only on the percentage level definitions differ, but also the naming of the single training areas are very variable. We orientate ourselves at the for us conventional standards of sport science and had good experiences throughout with these values over the last years.

The different training zones have in most cases overlapping, in different sports even individual right to exist.

You will notice, that our training zones do not merge seamless, there are gaps – we call these areas gray zones.

The human body switches e.g. his metabolism not within one heartbeat from fat burning to carbohydrate burning, rather flexible transitions between the training areas with a predominant part of one area exist.

With the gaps between the training areas we are trying to emphasize the weight of the training area clearer and focus on a accentuated training.

  Calculate additional training zones

Individual training zones biking by power (FTP - functional threshold power)
Individual training zones biking by heart rate (FTHR - functional threshold heart rate)
Individual training zones running by heart rate (functional threshold heart rate)
Individual training zones running by heart rate (maximum heart rate)
Individual training zones swimming according to speed (CSS - critical swim speed)

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structured units for displaying the intervals during training  structured training session

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M.Sc. in Exercise Sciences and Coaching Takao Muehmel - Licensed Personal Trainer Marcus Schmidt

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