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heart rate training zone calculator iconLevelCalc Heart Rate Calculator heart rate training level calculator graphic

The heart rate training zone calculator has been upgraded, click here for the latest details

Training On Heart Rate

I have attempted to use the most commonly quoted formulae in this program. All of them are genuine well informed attempts to define several different levels of training intensity. All give slightly different values. One reason for using several methods is to give some idea about how much uncertainty there is about the precise heart rate figures. The trouble is that people are all different, what works well for me might not work for you. Also RHR, MHR, and the aerobic limit will all vary from day to day, for lots of different reasons including; state of health, diet, temperature, and (women) the time of the month (and possibly even the phase of the moon).

Some of the older methods, such as Dr. Kanopka’s work entirely on age. Measured maximum heart rate is more reliable, but this is rather undesirable for some people (if in doubt consult your doctor first). Opinions vary regarding how many training zones should be defined. But generally speaking lower intensities are used in combination with longer distances, to develop basic endurance and stamina, and to exercise the body’s fat burning metabolism. Higher intensities develop power, and exercise the body’s carbohydrate burning metabolism. Very high intensities, that can only be maintained for very short duration’s are used to develop high powered sprints, mainly fueled by carbohydrates, but also by stored muscular glycogen, using stored phosphates to liberate the required oxygen supply. The general principle is that; the body will gradually adapt to cope with new demands. So if you want to improve your 50 mile time, practice 50 mile rides, if you want to improve your sprints, practice sprinting or hill climbing.

The methods that work best for me are either Peter Keens, or the Karnovan method. Both of these give very similar results. What I mean by this is that the descriptions of subjective feelings match the quoted THR figures best. Its difficult to imagine two riders at more opposite ends of the fitness spectrum than Chris Boardman and my self. A formula that works equally well for both has to be pretty good.

Screenshot of cyclists heart rate calculator

System Requirements

An IBM compatible ‘386 or better, running Windows 3.1, Windows 3.11, or Windows 95

Upgrading Your Software

A complete Level Calc install set can be downloaded from (351kb - contains version 1.23).

If you have already installed a previous version of the LevelCalc demo an upgrade to LevelCalc v1.23 is available from (51KB) The zip file contains a new exexutable and help file. Just copy these over your existing copies. You rest of the install set is identical so why bother to download it all again

If You Can't Run Windows

I have written a Javascript version of LevelCalc (BCF/ABCC original guidelines).
And another heart rate calculator useing the new BCF/ABCC/WCPP revised guidelines

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