Heart rate is one of the most important indicators for your road cycling training. Knowing your heart rate zones and using them effectively can optimize your endurance, performance, and recovery. In this article, you'll learn how to train at the right intensity and improve your cycling performance.
Why is heart rate important during training?
Your heart rate indicates how intensely your body is working. Depending on the intensity of your workout, athletes move in different heart rate zones, which provide different training stimuli. Those who align their training with their heart rate can work specifically on their endurance, strength, and recovery.
Heart rate is a key indicator in cycling, allowing for precise control of training intensity and monitoring physical exertion. By understanding and utilizing individual heart rate zones, cyclists can improve their endurance, optimize fat burning, and promote overall cardiovascular health.
Studies have shown that regular endurance training, such as cycling, has positive effects on the cardiovascular system. The German Heart Foundation, for example, recommends moderate endurance training of at least 30 minutes, five times a week, to strengthen the heart and improve overall fitness.
Heart rate measurement allows you to individually adjust the intensity of your training and avoid overloading. By adhering to specific heart rate zones, you can target specific training goals, such as improving basic endurance or increasing your anaerobic threshold. This not only contributes to improved performance but also reduces the risk of overtraining and promotes effective recovery.
The 5 heart rate zones at a glance
1. Regeneration zone (50–60% of HRmax)
- Goal: Active recovery & basic endurance
- Effect: Promotes regeneration and improves fat burning
- Application: Relaxed stretching after intensive sessions or longer periods of exertion
2. Basic endurance 1 (GA1) (60–75% of HRmax)
- Goal: Improve aerobic endurance & fat metabolism
- Effect: Efficient fat burning, strengthening of the cardiovascular system
- Application: Long, steady rides for a solid endurance base
3. Basic endurance 2 (GA2) (75–85% of HRmax)
- Goal: Increase aerobic capacity & performance
- Effect: Improvement of muscle efficiency and the ability to sustain higher intensities for longer
- Application: Tempo endurance rides and more intensive basic units
4. Threshold range (85–95% of HRmax)
- Goal: Increase lactate threshold & aerobic capacity
- Effect: Training in this area improves the ability to maintain high intensities over longer periods
- Application: Intervals in the upper load range and race preparation
5. VO2max & peak exercise (>95% of HRmax)
- Goal: Maximum oxygen uptake & strength endurance
- Effect: Short-term peak performance, increase in anaerobic capacity
- Application: High-intensity intervals, hill sprints or races
How to determine your heart rate zones
To make the most of your training zones, you should know your maximum heart rate (HRmax). A rough rule of thumb is:
HFmax = 220 - age
For more accurate results, we recommend a step test or performance diagnostics. A chest strap or sports watch can also provide reliable readings during training.
Typical mistakes – and how to avoid them
Despite all the technology, mistakes often creep in that slow down training success. The most common ones at a glance:
❌ Zones incorrectly determined
❌ Always train in the "grey area"
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Many people drive too fast for Zone 2, but too slow for Zone 4.
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Result: little progress despite effort.
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Solution: plan targeted units per zone – hard or loose, but not always “somewhere in between”.
❌ Don't pay attention to your current form
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Pulse depends on the day – it rises faster when there is a lack of sleep, infections or heat.
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Solution: if your heart rate is unusually high, stop earlier or ride more relaxed.
❌ Too little rest
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If you constantly push yourself, you risk overtraining.
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Solution: Regeneration rides and breaks are just as much a part of the plan as hard intervals.
❌ HF as the only control variable
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Heart rate is valuable, but not perfect on its own.
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Solution: If possible, combine HR with wattage values and subjective perceived exertion (RPE).
Heart rate vs. watt measurement – which is better?
A comparison between heart rate measurement and wattage measurement shows that both methods have their specific advantages and disadvantages. While heart rate is a good indicator of physical exertion and fatigue, it can be influenced by external factors such as temperature, stress, or hydration, and reacts with a delay to changes in exertion. Wattage measurement, on the other hand, provides immediate and accurate data on the performance achieved, independent of external influences. It measures the actual power delivered to the pedals in watts, thus enabling precise control of training.
For comprehensive training control, it is recommended to combine both methods. Heart rate measurement provides information about the body's physiological response to training, while wattage measurement delivers objective data on performance. By combining both approaches, cyclists can structure their training more effectively and specifically increase their performance.
